Patrick Oconnell
Broccoli and cheese is a tasty and nutritious meal. Broccoli is packed with vitamins and fiber, while cheese is a great source of calcium. This combination can be a healthy option for those on restrictive diets, such as ultra-processed food-free diets, as it uses simple ingredients with no additives. However, it's important to remember that cheese also contains saturated fats, which should be kept minimal in a diet. For a healthier twist, you can use low-fat cheese and butter alternatives in the sauce. Broccoli and cheese can be a fun and balanced meal, especially when served with baked potatoes, grilled chicken, or whole-grain tortillas.
Is broccoli and cheese good for a diet?
| Characteristics | Values |
|---|---|
| Calories | 140 calories per serving |
| Fat | 6 grams per serving |
| Saturated fat | 3 grams per serving |
| Cholesterol | 20 mg per serving |
| Sodium | 250 mg per serving |
| Carbohydrates | 11 grams per serving |
| Sugar | 3 grams per serving |
| Fiber | 3 grams per serving |
| Protein | 8 grams per serving |
| Vitamins | A, C, K, folate |
| Nutrients | Calcium, sulforaphane, potassium |
| Health benefits | Cancer-protective properties, support heart and brain health, lower blood sugar levels |
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What You'll Learn
- Broccoli and cheese is a low-calorie alternative to mac and cheese
- Broccoli is a non-starchy vegetable that helps with blood sugar management
- Cheese sauce can be made with low-fat cheeses and no butter to keep calories low
- Broccoli is a good source of vitamins A, C, K, folate, fiber, and potassium
- Broccoli and cheese is a healthy, family-friendly meal
Broccoli and cheese is a low-calorie alternative to mac and cheese
Broccoli and cheese is a tasty, low-calorie alternative to mac and cheese. It's a great option for people who want to enjoy the indulgent cheese sauce of mac and cheese but with fewer calories. By using low-fat cheese and no butter in the sauce, you can keep the calorie count nice and low. Broccoli is a non-starchy, fibre-rich vegetable that can help with blood sugar management and promote feelings of fullness and regularity. It is also packed with essential nutrients like vitamins A, C, K, folate, fibre, and potassium, which your body needs to function well.
Preparing broccoli and cheese is simple. First, steam or parboil the broccoli florets for about 5 minutes until tender yet slightly crisp. Then, make a cheese sauce by heating milk with spices and whisking in flour to create a roux. Finally, add low-fat cheese to the sauce and pour it over the broccoli. You can also sprinkle grated low-fat cheddar on top and bake it in the oven for a crispy finish.
Broccoli and cheese can be a weekly staple and a great way to get your daily dose of vegetables, protein, and calcium. It's a fun and balanced meal that can be served over a baked potato or with herb-baked potato wedges, sweet potato fries, or whole-grain tortillas. You can also add grilled chicken, chickpeas, or tofu to boost the protein content without compromising the creamy, cheesy goodness.
Overall, broccoli and cheese is a delicious and nutritious low-calorie alternative to mac and cheese, offering a range of health benefits and a satisfying eating experience.
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Broccoli is a non-starchy vegetable that helps with blood sugar management
Broccoli is a nutrient-dense vegetable that is highly beneficial for health. It is particularly advantageous for individuals aiming to manage their blood sugar levels. As a non-starchy vegetable, broccoli is an excellent choice for those seeking to stabilise blood glucose and prevent spikes in blood sugar.
Non-starchy vegetables, such as broccoli, are recommended for blood glucose control. They are low in carbohydrates and calories, making them ideal for managing blood sugar levels. Broccoli, specifically, is a cruciferous vegetable packed with vitamins, minerals, fibre, and phytochemicals. This combination of nutrients contributes to its effectiveness in blood sugar management.
The fibre content in broccoli plays a crucial role in stabilising blood sugar. Fibre, especially soluble fibre, helps to lower post-meal blood sugar levels. This stabilising effect is not limited to broccoli alone but is a benefit offered by other non-starchy, fibre-rich vegetables like spinach, Brussels sprouts, and asparagus. By including these vegetables in a balanced diet, individuals can effectively manage their blood sugar levels while also obtaining other essential nutrients.
Additionally, broccoli contains a compound called sulforaphane, which is unique to cruciferous vegetables. Sulforaphane has been linked to managing high blood sugar and insulin resistance. It also helps decrease oxidative stress, which can damage blood vessels and lead to heart complications associated with diabetes. Thus, the presence of sulforaphane further enhances the blood sugar management properties of broccoli.
While broccoli is undoubtedly beneficial for blood sugar management, it is essential to consider its preparation and accompanying ingredients. When paired with cheese, as suggested in the query, the overall nutritional profile changes. Cheese adds calories, fat, and protein to the dish, making it more filling and flavourful. While cheese can be part of a healthy diet, it is crucial to practise moderation, especially when considering weight management and overall calorie intake.
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Cheese sauce can be made with low-fat cheeses and no butter to keep calories low
Broccoli is a highly nutritious vegetable, packed with vitamins A, C, K, folate, fiber, and potassium. It is also a good source of sulforaphane, a compound that may help stabilise blood sugar levels. When it comes to including broccoli in a diet, there are ways to prepare it that maximise its health benefits.
One popular way to eat broccoli is with cheese sauce. This combination provides a good balance of vegetables, protein, and calcium. However, cheese sauce can be high in fat and calories, which may not align with dietary goals. To make a healthier cheese sauce to accompany broccoli, consider using low-fat cheeses. Examples include low-fat mozzarella, feta cheese, low-fat cream cheese, and low-fat cheddar. By opting for these varieties, you can still enjoy the creaminess and flavour of cheese while keeping the fat and calorie content lower.
Additionally, instead of using butter in the sauce, you can substitute it with olive oil, or omit it altogether. Butter is a source of saturated fat, which should be kept minimal in a diet as it can contribute to high cholesterol and heart health concerns. By reducing or eliminating butter in the cheese sauce, you further decrease the overall calorie count of the dish.
Ingredients:
- 200ml of milk (any variety)
- 1 tablespoon of paprika
- 1/2 teaspoon of mustard
- 1/2 teaspoon of onion powder
- 1/2 teaspoon of garlic powder
- 1 tablespoon of cornflour
- 100g of low-fat cream cheese
- 1 tablespoon of parmesan cheese
- 1/8 teaspoon of salt and pepper (adjust to taste)
- 25g of grated low-fat cheddar cheese
Instructions:
- Combine the milk, paprika, mustard, onion powder, garlic powder, and cornflour in a saucepan. Whisk until smooth.
- Gently heat the mixture, stirring continuously, until it thickens.
- Add the low-fat cream cheese, parmesan, salt, and pepper. Stir for about a minute to allow the flavours to meld.
- Pour the sauce over steamed or lightly cooked broccoli florets, ensuring each piece is coated.
- Top with grated low-fat cheddar cheese.
- Place the dish in a preheated oven at 180°C for approximately 25 minutes, or until the cheese is golden and crispy.
This recipe provides a delicious and healthier take on broccoli with cheese sauce, making it a more diet-friendly option.
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Broccoli is a good source of vitamins A, C, K, folate, fiber, and potassium
Broccoli is an incredibly nutritious vegetable that can be a great addition to a well-rounded diet. It is particularly rich in vitamins A, C, K, and K2, as well as folate (vitamin B9), fibre, and potassium. These essential nutrients offer a wide range of health benefits.
Vitamin A is important for maintaining healthy vision and immune function, while vitamin C is a powerful antioxidant that can help protect your body's cells and keep them healthy. Vitamin K is essential for blood clotting and bone health, and folate plays a critical role in DNA synthesis and cell division, making it especially important for pregnant women to help prevent neural tube defects in infants.
Fibre is well known for its ability to promote healthy digestion and regularity, and it can also help lower cholesterol levels and control blood sugar levels. Potassium is an important mineral that helps maintain healthy blood pressure and supports nerve and muscle function.
Broccoli is also a good source of other vitamins and minerals, including vitamin B6, calcium, magnesium, and iron. Additionally, it contains beneficial plant compounds like sulforaphane, which may have cancer-protective properties and support heart and brain health.
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Broccoli and cheese is a healthy, family-friendly meal
Broccoli and cheese is a delicious and healthy meal that can be enjoyed by the whole family. This dish is a great way to get your daily dose of vegetables and can be easily adapted to suit different taste preferences and dietary needs.
Broccoli is a nutrient-dense vegetable that is particularly high in vitamins A, C, K, folate, fiber, and potassium. It also contains a compound called sulforaphane, which has been linked to lower blood sugar levels and improved insulin resistance. Eating broccoli promotes fullness and regularity, making it a great choice for those watching their weight.
Cheese is a good source of protein and calcium, which are essential for maintaining strong bones and muscles. When paired with broccoli, cheese can help to enhance the vegetable's nutritional profile and make it more appealing to picky eaters, including children.
To make broccoli and cheese a well-rounded meal, consider serving it with baked potato wedges, sweet potato fries, or grilled chicken. You can also add other vegetables, such as green beans, cauliflower florets, or carrot sticks. For a southwestern twist, season the cheese sauce with cumin, chili powder, and a squeeze of lime juice.
When preparing broccoli and cheese, it's important to cook the broccoli until it's bright green and slightly crisp, avoiding overcooking to prevent a mushy texture. You can steam, roast, or parboil the broccoli before coating it with a creamy cheese sauce. By using low-fat cheeses and milk, you can create a delicious and indulgent-tasting dish that is still healthy and suitable for weight loss.
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Frequently asked questions
Broccoli and cheese is a low-calorie, high-fibre, high-nutrient meal that can be part of a healthy diet. Broccoli is packed with vitamins A, C, K, folate, fibre, and potassium, and cheese is a great source of calcium.
Broccoli and cheese can be made healthier by using low-fat cheese and milk, and adding protein sources like grilled chicken, chickpeas, or tofu.
Broccoli is a cruciferous vegetable that has been linked to lower blood sugar levels and improved heart and brain health. Cheese is a good source of calcium, and broccoli and cheese together provide a balanced meal with protein, carbohydrates, and fibre.
To make broccoli and cheese, start by steaming or lightly boiling bite-sized broccoli florets until tender. Then, make a cheese sauce by heating milk with spices and whisking in flour and low-fat cheese. Pour the sauce over the broccoli and bake in the oven until golden.
