Lifestyle Medicine: Broccoli

By April D. Beresford, FNP-C, DipACLM

So many diets. So much information about diet. What should we believe? What should we eat? No
matter what we read, one piece of advice seems to ring true for all: EAT MORE FRUITS AND
VEGETABLES! To make this easier and doable, we share one veggie a month with a delectable dish to
please our palate and our waistlines.
This month’s vegetable is BROCCOLI. One cup chopped or diced broccoli contains only about 30
calories. It will help keep you full for longer periods because of the fiber (2.4g) and protein (2.6g)
content, along with being a good source of potassium which helps lower blood pressure. Also, broccoli is
good source of vitamin B-6, magnesium and an excellent source for your daily vitamin C. Broccoli is a fat-
free food.

Give this family-friendly recipe a whirl!



1 pound broccoli, chopped into florets

2 teaspoons toasted sesame oil

¼ cup diced onion

2 teaspoons minced garlic

1 Tablespoon grated (fresh) ginger

1 Tablespoon low-sodium soy sauce or tamari

¼ teaspoon red pepper flakes (more or less to taste)

1 teaspoon sesame seeds


1. In a large pot, boil about 3 quarts of water, then blanch the broccoli (only takes 1 to 2 minutes) so that it remains soft but slightly crunchy. Immediately plunge the broccoli in cold water to stop the cooking process.  Drain, and set aside.

2. In a medium sauté pan, heat the sesame oil over medium heat , then add the onion and cook until translucent (about 2 minutes) but avoid browning.

3. Add broccoli, garlic, ginger, soy sauce and red pepper flakes and cook (stirring frequently) for another minute.

4. Remove from heat, sprinkle with sesame seeds and serve warm.