Are you getting five or more servings of fruit and vegetables each day? If not, you’re missing out! Vegetables are loaded with vitamins and minerals that your body needs to function properly. They’re also low in calories, so eating a lot of them can help you maintain a healthy weight. Plus, they’re a rich source of phytonutrients with anti-inflammatory activity, and if that isn’t enough, the fiber in veggies promotes gut health.
All non-starchy vegetables have potential health benefits but one group of veggies that stands out from the rest for the exceptional nutrient density is broccoli. A member of the cruciferous vegetable family, broccoli contains compounds called glucosinolates that may play a role in cancer prevention.
There’s much to love about broccoli with its green florets and stalks, but sometimes you might be in the mood for something more exotic that still packs a nutritional punch. Look no further than broccoli, one of the more popular cruciferous vegetables, and you can enjoy it raw or gently cooked. You can do the same with these more “exotic” versions of broccoli that still pack the same nutritional punch. Here are six relatives of broccoli you should try.
Purple Broccoli
If you’re familiar with the green color of broccoli, seeing it in shades of purple might come as a shock. Don’t worry. The purple is subtle with patches of violet tones, mostly on the florets, and a sweet, slightly nutty flavor. The purple comes from anthocyanins, compounds with anti-inflammatory activity. Research shows that anthocyanins may have the potential to fight several chronic health problems by lowering blood sugar and reducing inflammation.
So, purple broccoli has added perks you won’t get from greener varieties. Some studies also link anthocyanins with heart health. Unfortunately, purple broccoli is harder to find and is often more expensive, but the hints of purple make it attractive on a plate. So, keep your eyes open for the purple variety of this well-known cruciferous vegetable.
Broccolini
Broccolini is one of the more popular variations on standard broccoli. With long, thin stalks, it’s a cross between broccoli and Chinese kale. The taste closely resembles broccoli, with a slightly earthier taste that some people perceive as bitter. High-end restaurants are fond of serving broccolini to patrons, but you can buy it in most supermarkets these days. Like standard broccoli, it has an impressive list of health benefits, including glucosinolates, compounds that scientists believe have anti-cancer benefits.
You can replace any recipe that calls for broccoli with broccolini. A difference lies in the thickness of the stems. Broccolini stalks are thin and delicate, so they cook quickly and evenly. You don’t need to peel them like you do thick broccoli stalks.
Broccoli Raab
If broccolini doesn’t entice you, maybe broccoli raab, also known as rapini, will. Popular as an ingredient in Italian dishes, it has long stalks, dark green leaves, and tiny yellow flowers. With a little olive oil and garlic, it’s a tasty addition to a vegetarian pasta dish. Like broccoli and its relatives, broccoli raab is a good source of vitamin C, calcium, beta-carotene, antioxidants, and compounds with anti-inflammatory activity. It’s widely available in many supermarkets but costs more than standard broccoli. Although milder than broccoli, it has a faint bitter taste and is most enjoyable cooked, rather than raw.
Chinese Broccoli
Chinese broccoli is sometimes called Chinese kale. No wonder! Like kale, it has dark green crinkly leaves and long stems. With its leafy texture, it’s ideal for soups, stews, and stir-fries, and holds up better with cooking than most leafy greens like spinach and kale. Although slightly bitter, the leaves of Chinese broccoli are tantalizingly tender. Like the name implies, Chinese broccoli is popular in Chinese cooking, but it also adds color and flavor to a wide variety of cuisines. Use it where you would otherwise use kale or spinach.
Broccoflower
Broccoflower is a hybrid of broccoli and cauliflower. With a shape that resembles cauliflower and soft green color, broccoflower combines the attributes of both cruciferous vegetables. However, the taste more closely resembles cauliflower than broccoli. Make a stir-fry out of it or use it in salads with olive oil and lemon juice. You can steam it as you would broccoli and serve it as a side dish, roast it or add it as a topping to pizza. It’s a nutritious substitute for both broccoli and cauliflower in dishes, and a delicious change of pace.
The Bottom Line
There’s more than one way to get your broccoli. Each of these close cousins to broccoli is packed with nutrients and phytonutrients with possible anti-cancer benefits. So, switch that starchy side dish for a serving of one of these close cousins to broccoli. Why not try them all? You’ll never run out of delicious ways to prepare and serve them either.
But regardless of whether you add an exotic form of broccoli to your plate, fill at least half of your plate with fruits and vegetables at each meal. Experts recommend getting between 2 and 2.5 servings of produce each day. Choose a variety to diversify the nutrients you get and to titillate your taste buds. Enjoy!
References:
- “Top 14 Health Benefits of Broccoli.” 12 Sept. 2018, healthline.com/nutrition/benefits-of-broccoli.
- Lila MA. Anthocyanins and Human Health: An In Vitro Investigative Approach. J Biomed Biotechnol. 2004;2004(5):306-313. doi: 10.1155/S111072430440401X. PMID: 15577194; PMCID: PMC1082894.
- “broccoflower | Food Network.” foodnetwork.com/terms/broccoflower.
- Rahim MA, Afrin KS, Jung HJ, Kim HT, Park JI, Hur Y, Nou IS. Molecular analysis of anthocyanin biosynthesis-related genes reveal BoTT8 associated with purple hypocotyl of broccoli (Brassica oleracea var. italica L.). Genome. 2019 Apr;62(4):253-266. doi: 10.1139/gen-2018-0173. Epub 2019 Feb 26. PMID: 30807237.
- “Eat Your Broccoli: Study Finds Strong Anti-Cancer ….” 18 May. 2007, sciencedaily.com/releases/2007/05/070517100315.htm.
- Li D, Wang P, Luo Y, Zhao M, Chen F. Health benefits of anthocyanins and molecular mechanisms: Update from recent decade. Crit Rev Food Sci Nutr. 2017 May 24;57(8):1729-1741. doi: 10.1080/10408398.2015.1030064. PMID: 26192537.
- Yousuf B, Gul K, Wani AA, Singh P. Health Benefits of Anthocyanins and Their Encapsulation for Potential Use in Food Systems: A Review. Crit Rev Food Sci Nutr. 2016 Oct 2;56(13):2223-30. doi: 10.1080/10408398.2013.805316. PMID: 25745811.Short Summary:
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