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Broccoli, the Supper Veggie

Americans consume almost ten times as much broccoli as they did 30 years ago. Immigrants from Italy first grew broccoli in their home gardens in Brooklyn, New York back in 1923. Shortly after that in Northern California, a group of Italian vegetable farmers started to grow broccoli commercially, and in a few years they were shipping fresh broccoli to Boston and New York. Today it's available everywhere, but ninety per cent of the broccoli consumed in this country is still grown in California.

• low calorie
  
• 1 cup of cooked broccoli contains only 44 calories, 1 gram of fat, 8 grams of carbohydrates and 5 grams of protein

• cholesterol free
  
• But cholesterol isn't all bad. Our bodies need it for proper functioning. It helps to build cell membranes, produce hormones, and make the acids we need to digest food. The problem occurs when too much cholesterol builds up in your bloodstream. Your body uses HDL (the 'good' cholesterol) to transport fats away from your arteries and back to your liver for disposal. But some fat remains in your bloodstream, and LDL (the 'bad' cholesterol) picks these up and deposits them in the walls of your arteries.

• saturated fat free
  
• Saturated fatty acids are used in the process of manufacturing cholesterol in your body. Too much of these will raise total blood cholesterol and LDL (the "bad" cholesterol). They occur mainly in animal products, including meat, butter, cream, whole milk, and cheese. Some vegetable oils - particularly coconut and palm kernel oil - are high in saturated fat.

• highly nutritious
  
• contains high potency vitamin C and vitamin A, good source of folic acid and fiber

• selection tips
  
• Broccoli should have light green and fresh looking stalks of about the same thickness. Buds should be compact and dark green with a tinge of purple. Stay away from broccoli that is discolored or has open or water soaked bud clusters. Stems should not be thought and woody.

A diet rich in broccoli can reduce your risk of cancer and lower body fat. Green vegetables such as broccoli have been shown to reduce the risk of heart disease by lowering serum cholesterol and trygliceride levels. Sufferers of high blood pressure can also benefit, as broccoli has been shown to reduce sodium. It's high folic acid can also protect against birth defects. So no matter how you serve up this tasty dish, low calorie, vitamin packed, broccoli is the smart choice. For a great recipe, using broccoli and other fresh vegetables: CLICK HERE

-KP

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American Heart Association Low-Fat, Low Cholesterol Cookbook : Heart-Healthy, Easy-To-Make Recipes That Taste Great

Now, eating more healthfully can also mean bringing more taste, fun, and variety into the foods you eat. For nearly a decade, the American Heart Association Low-Fat, Low-Cholesterol Cookbook has helped over 800,000 readers make healthful eating a pleasure as well as a virtue. This new, fully revised edition is a great way to savor the delicious flavor of both old favorites and innovative new recipes. Inside, you'll find a rich menu of delicious, heart-healthy dishes, from breakfast treats, tasty...