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The Superpowers of Broccoli

Superfoods are rich in micronutrients — one of the major groups of nutrients your body needs. From fiber to phytochemicals and enzymes, micronutrients maintain your body’s healthy function — for life!

In honor of National Nutrition Month, we are highlighting broccoli as the superfood of the month.

Learn more about nutrition through the Wounded Warrior Project® (WWP) Physical Health and Wellness program.

While it’s available all year, broccoli is best during its peak season: October through April — right now! There are many benefits to adding broccoli to your diet. It’s high in vitamin K, which plays a key role in blood clotting, maintaining bone health, and regulating blood calcium levels. It’s also high in antioxidants, which may reduce the risk of many diseases, including heart disease. Broccoli also helps control blood sugar, which is significant in mitigating cardiovascular risks.  

When shopping for broccoli, select clusters with tight, green florets and firm stalks. The cut ends should feel firm and look moist. When storing it, never wash it beforehand, and don’t use plastic bags or sealed containers. Washing broccoli should happen just before you begin to prepare your meal. Don’t forget to trim about an inch off the tough bottom portion of the stem.

Here are two fun, tasty recipes that can add broccoli to your diet:

Broccoli Apple Salad with Dressing

  • 1 medium to large broccoli head (rinsed, dried, cut into bite-sized pieces)
  • 3 medium apples of any kind (washed and diced)
  • 1/4 C red onion (diced)
  • 1/2 C sunflower seeds
  • Apple cider vinaigrette dressing*
  • 1/4 C apple cider vinegar
  • 1/2 C olive oil
  • 2 cloves garlic minced
  • 1-2 Tbsp  pure maple syrup
  • 1/2 tsp salt
  • 1/4 tsp pepper

Instructions:

1. Using your choice of mixing tool (blender, mixing bowl, or shaker), add broccoli, apples and half of the dressing to bowl – mix until coated.

3. Add in red onion and sunflower seeds.

4. Serve and enjoy. *Add additional dressing as desired.

Roasted Parmesan Broccoli

  • 1 lb broccoli (6-8 cups)
  • 2 Tbsp  avocado oil
  • 2 tsp coarse salt
  • 1/4 tsp pepper
  • 1/4 C grated parmesan

Instructions:

1. Preheat oven to 425°F.

2. Cut broccoli into desired sizes.

3. Evenly spread florets on baking sheet and drizzle with oil, salt and pepper – mix to coat evenly.

4. Roast for 15 mins. Take baking sheet out, sprinkle parmesan on top and roast another 5 mins.

5. Take out, let cool and enjoy!

Developing healthy habits is essential to improving overall wellness for injured veterans. In recognition of National Nutrition Month, WWP is sharing tips and resources to help warriors and their families develop long-term healthy habits. By combining these healthy nutrition habits with regular physical activity, improved sleep, and increased mobility, warriors and their families can set and achieve goals for a healthier life.

For more nutrition tips and resources, visit the WWP newsroom and search for “nutrition,” and stay tuned into WWP’s social channels.

Contact: Vesta M. Anderson – Public Relations, vanderson@woundedwarriorproject.org, 904.570.0771

About Wounded Warrior Project

Since 2003, Wounded Warrior Project® (WWP) has been meeting the growing needs of warriors, their families, and caregivers – helping them achieve their highest ambition. Learn more.