Broccoli – the everyday superfood

by | March 8, 2015

Broccoli – the everyday superfood

Broccoli is perhaps one of the unsung heroes of the superfood realm.   Most of us will have heard of broccoli and even eaten this superfood unlike others, such as kale, quinoa, chia and macca (more about these little gems in future posts).  Broccoli is readily available year round, super nutritious and is packed full of vitamins, minerals and fibre.  Broccoli is a cruciferous vegetable and contains substantial amounts of the nutrients vitamin A, C, K, B6 as well as folate, manganese, folic acid and fibre just to name a few.


Broccoli - everyday SUPER food


In addition to the above, Broccoli contains large amount of potassium, which is important for a healthy nervous system, optimal brain function and regular muscle growth.  Broccoli is also rich in glucoraphanin and indole-3-carbinol making broccoli a very powerful antioxidant, anti-carcinogen as well as great at boosting liver function (Patten, 2014).  The high fibre content of broccoli combined with it's calcium and magnesium levels are said to regulate blood pressure and regulate cholesterol.  It also has a number of properties that have been shown to prevent or slow down the thickening of arteries, thereby reducing the risk of heart attack and stroke, as well maintaining bone health which may prevent osteoporosis (Patten, 2014).

Broccoli really is a SUPER food and a very powerful antioxidant, it can be eaten raw, steamed, stir fried or boiled (for a very short time). Below is a super tasty stir fry recipe for you to enjoy, from Rena Patten's book, Superfoods - 7 ingredients for living well.  I highly recommend including broccoli regularly in your diet. It tastes great and provides SUPER health benefits.

Subscribe to my blog (see left hand menu 'get my posts') to receive more broccoli recipes and information on just how super superfoods are.

Note: that some of broccoli's components may interfere with blood thinning medication, and therefore consumption of excessive amounts of broccoli be avoided. Consult your physician for advice.


Chicken, Cashew and Broccoli Stir-Fry

(serves 4)

650g chicken breast fillets, trimmed and sliced thinly

2 cloves of garlic, finely chopped

chicken, cashew and broccoli stir-fry

chicken, cashew and broccoli stir-fry

1.5 tablespoons kecap manis

1-2 tablespoons oil

.5 teaspoon sesame oil

1 green chilli, sliced

500g broccoli, cut into florets

1 red capsicum, diced

6 spring onions sliced thickly diagonally

125g raw cashews

2 tablespoons soy sauce

2 tablespoons shao-xing wine (or dry sherry)

2 tablespoons of water

1 heaped teaspoon cornflour


Place the chicken in a bowl with the garlic and kecap-manis.  Mix well and leave to marinate for 10-15 minutes.

Heat oils in a wok or deep sided frying pan until hot, add the chicken in two batches and stir-fry over high heat for 3-4 minutes until golden.  Remove from pan and set aside.

Add a little more oil to the wok if necessary then add the chilli, broccoli and capsicum and stir-fry for about 4-5 minutes or until vegetables are tender but still crisp.

Add the shallots and cashews and stir-fry for about 2 minutes until they take on some colour.

Mix together the soy sauce, shao-xing wine and the cornflour, add to the vegetables and stir-fry until the sauce thickens.

Return the chicken to the pan and stir-fry until wel combined and the chicken has heated through.






Patten, R. 2014. Superfoods, 7 essential ingredients for living well, New Holland Publishers Pty Ltd, London

Recent Posts

Cardio or Resistance Training: Do You REALLY Need To Do Both?

Cardio or Resistance Training: Do You REALLY Need To Do Both?

When starting at Real Girls, my clients often ask me what type of exercise (i.e. cardio or resistance training) should they be doing outside of their sessions with me. The uncertainty and confusion of where to start when it comes to exercise, is because there has long...

The True Health Benefits of Exercise

The True Health Benefits of Exercise

Do you exercise? Is it something you enjoy? Is exercise part of your daily routine? Do you do enough? Are you aware of WHY you should exercise and the benefits it provides (and no – I don’t mean for a ‘bikini body’ 🙂 ? Some people LOVE exercise...

Recipe: Kale Chips

Recipe: Kale Chips

I know you’ve probably seen numerous recipes for kale chips – but have you actually tried them? They’re incredibly easy to make and even yummier to inhale all in one sitting 😉 Ingredients 1 large bunch kale, washed and thoroughly dried (I prefer Tuscan Kale) 1...

What is a ‘Health Halo’ (and are my foods wearing one?)

What is a ‘Health Halo’ (and are my foods wearing one?)

Eating healthy shouldn’t be complicated – but thanks to slick marketing & the rise of health halos – it certainly can be!  If you’re trying to eat healthier, you already know you should be including lots of fruit, vegetables, lean protein, and...

Privacy Policy | Terms & Conditions | © 2019 Real Girls

Designed by Karine Marie

Pin It on Pinterest

Share This