Gram for gram, this powerhouse of nutrients has half the fibre of wholemeal bread but only a tenth of its calories.

High in both antioxidants and fibre, broccoli is a deeply cleansing vegetable of both the entire digestive system and the liver, the body’s most important organ of detoxification. This has a beneficial effect on dieting as, when the liver is working to its full potential, the whole body functions better, enabling you to absorb and use nutrients from food and eliminate waste effectively, and preventing the build up of toxins and the storage of fat.

Broccoli contains a range of B vitamins, including B2 which benefits skin, hair and nails, and combines powerfully with B5 to metabloze fats into energy.

This truly miracolous vegetable is profoundly strenghtening for the immune system and is now known to help prevent bowel cancer. This is because it contains sulfuraphane, a substance which detoxifies and effectively secretes the carcinogens we are breathing in and eating all the time.

NUTRIENTS

Vitamins B2, B3, B5, C, beta-carotene, folic acid; calcium, iron, magnesium, phosphorus, potassium, zinc; fibre. Tenderstem broccoli is particularly rich in antioxidant sulfuraphanes.

BROCCOLI FACTS

• Both green and purple sprouting broccoli contain a wide range of nutrients. Always look for broccoli with a good strong colour and avoid any that is starting to turn yellow or wilt. Eat broccoli within a day or two of purchase and store in a refrigerator.
• Broccoli is a good source of folic acid – levels of which are often reduced by taking the contraceptive pill, which can result in anaemia.
• Folic acid also promotes the production of serotonin, a mood-lifting chemical that is produced naturally within the body.
• Broccoli should be cooked for as short a time as possible – ideally just a few minutes. Steaming is the best method. followed by boiling in a small amount of water.

BROCCOLI RISOTTO RECIPE

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 clove garlic, chopped
• 100g brown rice
• 2 tablespoons vegetable bouillion
• 175g broccoli, cut into florets

Heat the oil in a large saucepan and gently fry the onion and garlic. Stir in the rice and cover with twice its volume of water. Add the vegetable bouillon. Cook for about 30 minutes (check the packet instructions). Add the broccoli florets and cook for a further 5 minutes. Season for taste and serve with a fish or meat dish.

Source: The top 100 diet secrets by Anna Selby

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