Patrick Oconnell
Broccoli and cheese is a popular dish, often served as a side or baked into a low-calorie alternative to mac and cheese. The dish is also used as a way to encourage picky eaters to eat their vegetables. While broccoli is a highly nutritious food, cheese is high in fat and calories. However, fat is necessary for the absorption of vitamins in vegetables, and cheese is a good source of calcium. As such, the combination of broccoli and cheese can be a healthy option when consumed in moderation.
| Characteristics | Values |
|---|---|
| Nutritional value | High in nutrition, good source of protein, fiber, calcium, vitamins A, K, and E |
| Calories | 510 calories per serving |
| Macronutrient breakdown | 55% carbs, 36% fat, and 9% protein |
| Health benefits | May lower the risk of certain types of cancer |
| Recommended consumption | In moderation, especially for children |
| Recipe variations | Baked, scrambled with eggs, low-calorie alternatives |
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What You'll Learn
Broccoli and cheese is a good source of protein, fibre and calcium
Broccoli and cheese is a good source of protein, fibre, and calcium. Broccoli is a nutritional powerhouse, packed with vitamins and minerals, and is considered one of the healthiest vegetables. It is rich in vitamins C, K, and A, and also contains smaller amounts of vitamins E, B6, and B9 (folate).
Broccoli is also a good source of dietary fibre, which aids digestion and promotes a healthy gut. The stalk contains the most fibre, and the leaves are highest in calcium and antioxidants. These vitamins and fibre are essential for maintaining a healthy body and reducing the risk of various diseases.
Cheese, on the other hand, is a great source of protein and calcium. Calcium is essential for maintaining strong bones and preventing osteoporosis. Protein is necessary for muscle growth and repair.
When combined, broccoli and cheese provide a good balance of nutrients. The cheese also helps with the absorption of fat-soluble vitamins, such as vitamins A, D, and E, which are found in broccoli.
While broccoli and cheese can be a healthy option, it is important to consume them in moderation as part of a balanced diet.
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It's a great way to get children to eat vegetables
Broccoli and cheese is a great way to get children to eat vegetables. This simple side dish can be prepared in under 20 minutes and is a great way to get picky eaters to eat their greens. The cheese sauce is a tasty topping that pairs well with steamed vegetables like spinach, carrots, cabbage, and asparagus. The sauce itself can be made with a variety of cheeses, such as cheddar, gouda, or provolone, and can be customised with spices like onion powder and cayenne.
The combination of broccoli and cheese is not only delicious but also nutritious. Broccoli is a cruciferous vegetable that is high in nutrition and low in calories. It is a good source of vitamins A, K, and E, as well as fiber and calcium. Adding cheese to broccoli can make it more appealing to children and help them meet their nutritional needs. Cheese is a source of calcium, which is essential for growing children, and the fat in cheese helps with the absorption of fat-soluble vitamins in broccoli.
While some may be concerned about the added calories and fat from the cheese, it is important to remember that children need adequate levels of fat for brain development and overall health. The key is moderation and ensuring that sugar intake is kept low. Broccoli and cheese can be a healthier alternative to other dishes, such as macaroni and cheese, and can be a weekly staple in the household.
Additionally, this dish can be customised to suit different dietary restrictions. For example, the cheese sauce can be made without flour, and low-fat cheeses and milk can be used to reduce the overall calorie count. The recipe can also be adapted to include other vegetables, such as cauliflower, zucchini, and carrots, making it a versatile option for picky eaters.
Broccoli and cheese is a tasty and nutritious option that can help children meet their vegetable intake. It is a simple and versatile dish that can be easily incorporated into a balanced diet, providing essential nutrients and a tasty experience for children who may otherwise be reluctant to eat their greens.
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It's a low-calorie alternative to macaroni cheese
Broccoli and cheese is a tasty, low-calorie alternative to macaroni cheese. It is a great way to get picky eaters to eat their vegetables. The cheese sauce is made with heavy cream, cheddar, and spices, and it pairs beautifully with steamed broccoli. This simple side dish can be made in just 20 minutes and is a healthier option than traditional macaroni cheese.
The key to keeping the calories low is to use low-fat cheese and no butter in the sauce. You can also add grilled chicken, chickpeas, or tofu to the broccoli base for an extra protein boost without compromising the creamy and cheesy goodness of the dish. Broccoli is a good source of vitamins A, K, and E, which are fat-soluble, meaning they need fats to be properly absorbed and used by the body. So, adding a small amount of cheese or butter to broccoli can actually enhance the absorption of these vitamins.
One serving of broccoli and cheese contains around 510 calories, with a macronutrient breakdown of 55% carbs, 36% fat, and 9% protein. It is also a good source of fiber and calcium. For those on restrictive diets, broccoli and cheese can be a great option as it is ultra-processed food-free and can be made without any additives.
Broccoli and cheese is a versatile dish that can be served as a side or main course. It can also be used as a dip with keto crackers or pretzels or drizzled over keto tacos. This low-calorie alternative to macaroni cheese is a great way to enjoy the indulgent cheese sauce while keeping the overall calorie count low.
Overall, broccoli and cheese is a delicious and nutritious alternative to macaroni cheese. It is low in calories, high in vitamins and protein, and can be easily adapted to suit various dietary restrictions. So, if you're looking for a healthier option, consider swapping out the macaroni for some steamed broccoli and indulging in the cheesy goodness.
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Adding fat to broccoli can help the body absorb fat-soluble vitamins
Broccoli is a nutritious vegetable that belongs to the cruciferous family. It is a good source of vitamins A, K, and E, fibre, and calcium. However, these vitamins are fat-soluble, meaning they need fats to be properly absorbed and used by the body. This is where adding cheese or other healthy fats comes into play.
Cheese is a dairy product that is naturally high in fat and protein. When cheese is added to broccoli, it not only enhances the taste but also helps to improve the absorption of fat-soluble vitamins. This combination can be a nutritious and tasty option, especially for picky eaters or children who might otherwise be reluctant to eat their vegetables.
There are various ways to prepare broccoli with cheese, such as steaming or roasting the broccoli and then topping it with a creamy cheese sauce. The cheese sauce can be made with different types of cheese, such as cheddar, gouda, or provolone, and can include additional ingredients like heavy cream, milk, spices, and herbs for extra flavour.
It is important to note that while adding cheese to broccoli can enhance its flavour and nutrient absorption, it can also increase the calorie count and the overall fat content of the dish. Therefore, it is generally recommended to consume cheese in moderation and opt for low-fat cheese or alternative ingredients when possible.
Additionally, it is worth mentioning that broccoli can be enjoyed in a variety of ways beyond just cheese. It can be eaten raw, steamed, or roasted, and paired with other healthy toppings or ingredients like herbs, spices, or lean proteins. Finding a balance and incorporating a variety of preparation methods can help ensure a nutritious and enjoyable diet.
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Broccoli and cheese is a heart-healthy breakfast option
Broccoli is a cruciferous vegetable and is considered a highly nutritious food. It is a good source of vitamins A, K, and E, and is also rich in fiber and calcium. However, the absorption of these vitamins is enhanced when broccoli is consumed with fats, such as cheese.
Cheese is a great source of calcium and protein, and when paired with broccoli, it not only enhances the taste but also makes the dish more nutritious. While cheese is often associated with high-fat content, using low-fat cheese and minimal butter can significantly reduce the overall calorie count of the dish, making it a healthier option.
Preparing a broccoli and cheese dish is simple and versatile. Broccoli can be steamed, roasted, grilled, or even enjoyed raw, and paired with various types of cheese. A popular option is an egg scramble with broccoli and cheese on whole-wheat English muffins, which is a nutritious and low-calorie breakfast option recommended by Johns Hopkins Medicine.
Additionally, the versatility of broccoli and cheese allows for the inclusion of other ingredients to boost the dish's nutritional value. For example, adding grilled chicken, chickpeas, or tofu can provide an extra protein boost without sacrificing the creamy texture and flavor of the cheese.
In conclusion, broccoli and cheese can be a heart-healthy breakfast option when prepared with mindful ingredient choices and paired with whole grains. It is a tasty and nutritious way to start the day, providing essential vitamins, minerals, and fiber to support overall health.
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Frequently asked questions
Broccoli and cheese is not necessarily bad for your health. Broccoli is a good source of vitamins A, K, and E, and cheese is a good source of calcium. However, cheese is also high in fat and calories, so it should be consumed in moderation.
To make this dish healthier, you can use low-fat cheese and milk, and avoid adding butter. You can also add grilled chicken, chickpeas, or tofu for an extra protein boost.
Yes, broccoli is a cruciferous vegetable that has been linked to lowering the risk of developing certain types of cancer. The fat in cheese also helps with the absorption of vitamins in broccoli, making it a nutritious combination.
To enhance the flavour of broccoli and cheese, you can experiment with different types of cheese, such as shredded gouda or provolone. You can also add spices like cayenne, onion powder, or garlic powder. Additionally, fresh herbs like thyme, rosemary, or chives can be used to infuse the cheese sauce with additional flavour.
