Why Broccoli? Get your veggies!

[strawberryriddick]

Inspired by someone's diet, I now have to ask everyone: why is broccoli not only the staple veggie seen in healthy/lifting diets, but usually the only one? For strict carb restrictions, I can understand leaving out carrots, but a lot of other stuff should fit in pretty well.

For shits and giggles, here's a comparison between broccoli and a few others, including other nutrient information and suggestions to easily implement it into any diet that allows for fresh veggies. All information given is for raw vegetables, in alphabetical order.

Broccoli
Serving Size: 1 cup
Calories: 31
Carbs: 6g (2g fiber)
Protein 3g
Vitamin A: 11%
Calcium: 4%
Vitamin C: 135%
Iron: 4%
Also A Great Source Of: indole-3-carbinol (appears to work as an anti-estrogen, appears to slow or prevent the growth of tumors of the breast and prostate), several phytochemicals (including sulforaphane, an anti-cancer compound which is also good for heart health), beta carotene

Asparagus
Serving Size: 1 cup
Calories: 27
Carbs: 5g (3g fiber)
Protein: 3g
Vitamin A: 20%
Calcium: 3%
Vitamin C: 13%
Iron: 16%
Also A Great Source Of: folacin, thiamin, B6, potassium, rutin (antioxidant that strengthens capillary walls), and gluthathione (one of the most potent anti-carcinogens and antioxidants in the body)
Try: serving steamed, or diced into bite-sized chunks and added to a stir fry

Beets
Serving Size: 1 cup
Calories: 58
Carbs: 13g (4g fiber)
Protein: 2g
Vitamin A: 1%
Calcium: 2%
Vitamin C: 11%
Iron: 6%
Try: Peeling and shredding raw beets into a salad.

Bell Peppers
Serving Size: 1 large green bell pepper
Calories: 33
Carbs: 8g (3g fiber) [the red variety has more carbs than green]
Protein: 1g
Vitamin A: 12%
Calcium: 2%
Vitamin C: 220%
Iron: 3%
Also A Great Source Of: capsaicin, beta carotene, quercetin (an anti-inflammatory flavinoid), and luteolin (a flavonoid that is an antioxidant, anti-inflammatory, promoter of carb metabolism, immune system modulator, and possible anti-carcinogen)
Try: stuffed bell peppers, or slice several very thin and cook with sliced turkey kielbasa

Cauliflower
Serving Size: 1 cup
Caloires: 25
Carbs: 5g (3g fiber)
Protein: 2g
Calcium: 2%
Vitamin C: 77%
Iron: 2%
Also A Great Source Of: folate, several phytochemicals (including sulforaphane, an anti-cancer compound which is also good for heart health), and indole-3-carbinol (appears to work as an anti-estrogen, appears to slow or prevent the growth of tumors of the breast and prostate).
Try: adding to a spinach salad, raw with hummus, or steaming and mashing to add to any soup, broth, or stew.

Kale
Serving Size: 1 cup
Calories: 33
Carbs: 7g (1g fiber)
Protein: 2g
Vitamin A: 206%
Calcium: 9%
Vitamin C: 134%
Iron: 6%
Also A Great Source Of: beta carotene, vitamin K, leutin and zeaxanthin (eye support), as well as a powerful antioxidant and anti-inflammatory.
Try: Dicing and adding to marinara

Okra
Serving Size: 1 cup
Calories: 31
Carbs: 7g (3g fiber)
Protein: 2g
Vitamin A: 7%
Calcium: 8%
Vitamin C: 35%
Iron: 4%
Try: Dip it into an egg wash and coat with crushed tomato-basil or cheddar Triscuits, bake at 400 degrees F for 15 minutes.

Spinach
Serving Size: 1 cup
Calories: 7
Carbs: 1g (1g fiber)
Protein: 1g
Vitamin A: 56%
Calcium: 3%
Vitamin C: 14%
Iron: 5%
Also A Great Source Of: vitamin E, vitamin K, magnesium, folic acid, several antioxidants, rubiscolins (an opioid peptite that mimic the effects of opiates), and leutin
Try: using spinach instead of lettuce on sandwiches, wraps, and in salads.

Squash (summer)
Serving Size: 1 cup
Calories: 18
Carbs: 4g (1g fiber)
Protein: 1g
Vitamin A: 5%
Calcium: 2%
Vitamin C: 32%
Iron: 2%
Also A Great Source Of: carotenoids and leutin
Try: cubing and simmering squash like you would potatoes, then mash or puree and add to soups, stews, etc.. You can also slice very thin and add to wraps or sandwiches.

Squash (winter)
Serving Size: 1 cup
Calories: 39
Carbs: 10g (2g fiber, 3g sugar)
Protein: 1g
Vitamin A: 32%
Calcium: 3%
Vitamin C: 25%
Iron: 4%
Also A Great Source Of: carotenoids and leutin
Try: soften spaghetti squash in the oven at 350 degrees F for about 20 minutes. Wait until cool, then slice in half lengthwise and remove seeds. Take a fork and scrape out the flesh. Use instead of pasta, or add to just about anything. Cubing and simmering squash like you would potatoes, then mash or puree and add to soups, stews, etc.. You can also slice very thin and add to wraps or sandwiches.


Post your favorite veggies and serving suggestions!
And if someone can answer the "why only broccoli" question, please do!

[JayC]

good job. Great post btw

[Blade85]

thanks :love::bowdown:

[sassy69]

I think a big reason people stay away from the green leafies is that they tend to cause gas after a while.... thus BEANO!

[navalgazer]

Zucchini, Bok choy, string beans and spinach are my favorite diet veggies.

Truth is root veggies are my favorite and peas and carrots.


As for broccoli I think people gravitate towards it because it's pushed so much as THE MIRACLE VEGGIE.

[get456]

I love peppers but damn wat happened to the price on those little bastards???

[Blade85]

I think if I knew how to prepare them better I would be able to eat more of them.

[sassy69]

I think if I knew how to prepare them better I would be able to eat more of them.

1) In a bowl, a little water, nuke for 3 min = voila! Steamed veggies

2) Get a veggie grilling pan, slice up, toss in your fav oil-based salad dressing or brush w/ extra virgin olive oil, slap it on the grill = voila! grilled veggies!

I'm pretty basic so the simpler, the better -- but the grilled veggies HARD TO BEAT!

[Gettinripped]

broccoli is good, cauliflower too, fresh green beans, fresh asparaus, frozen broccolli, frozen cauliflower, frozen broccoli and cauliflower, shit i even eat collard greens. i eat them all.

i limit the corn, carrots and peas however.

[navalgazer]

I think if I knew how to prepare them better I would be able to eat more of them.


Roast them in the oven, a little olive oil and seasoning to die for.

Cauliflower, cut into florets, sprinkle with cumin (and salt if diet permits) and roast in the oven. :dinner:


I like to cut up baby bok choy and cube zucchini and sautee in a oil in a frying pan (zucchini first then bok choy), season as desired. It's great over rice if you eat rice.

[Blade85]

whats a good setting to roast bell peppers with out ruining them?

[bigleemurali]

cellulose present in greens has the ability to improve the blood volume..

[strawberryriddick]

cellulose present in greens has the ability to improve the blood volume..Greens are great...but there's more green out there than just the brocc-o-meister! ;)


I think a big reason people stay away from the green leafies is that they tend to cause gas after a while.... thus BEANO!
For those that don't have it on-hand, now they can feast on the non-green yummies :)


As for broccoli I think people gravitate towards it because it's pushed so much as THE MIRACLE VEGGIE.
You know, that's a good point. Protein powder is also a great way to get protein, but you don't see people incorporating it as their only protein source! I think that veggies get a bad rep. Maybe it's a throw-back from the younger years, maybe because, as jd said, they don't taste good unless you know how to cook 'em.


I think if I knew how to prepare them better I would be able to eat more of them.
That's why I threw in some serving suggestions. However, I think that having a thread in the recipe section would really be beneficial.

[Blade85]

i went out yesterday and stocked up on green veggies, lol, we usually keep the mean green machine broccoli on hand, so i picked up some spinach, cucumbers, bell peppers, squash, and radish.

[jagerbombme]

i love asparagus :)))) i throw evoo, yellow and red bell peppers, onion, jalapeno, and aspargus and sautee that shit, black pepper on it. nothin better :)

[strawberryriddick]

i love asparagus :)))) i throw evoo, yellow and red bell peppers, onion, jalapeno, and aspargus and sautee that shit, black pepper on it. nothin better :)

Do you do anything with it, or just a side dish?

[*Bunny*]

Thank you SR !! Great post.

I eat broccoli mainly b/c it is the cheapest and easiest to cook, other than green beans.

I think a variety of veggies are important. Asparagus tastes gross to me soggy ( I have to buy fresh and steam it or throw it in the oven with Olive oil on it) . A bit pricey $$ or I'd eat that along with my Green beans and broc. More often.

[ashley2212]

I don't eat much broccoli because it makes me too gassy :(

I've been pounding down asparagus and romaine lettuce as of late

[solidspine]

I love beets, but have always thought they were high in sugar.

[jagerbombme]

Do you do anything with it, or just a side dish?


just a way to get my veggies in? what could i do with it? is asparagus fun in the bedroom? hehe, jk

[Halfway]

brocollini is the only green I'll eat, so I eat it all the time.. whenever I try something else it usually ends up in my rabbits bowl.

Rappini for example, how can something that looks so much like sweet broccolini taste so BAD? :(

[bigleemurali]

broccoli has estrogen blocking properties... so it keeps you hard.

[BIGBUCK$]

i fuckin hate beets