Broccoli mushroom casserole

Broccoli history

Broccoli is a popular vegetable all around the world. It has a vast history dating back to Ancient Rome. Broccoli is related to cabbage, kale, cauliflower and other plants of the same species. There are many types of broccoli and broccoli hybrids. The primary type, dubbed Calabrese in Britain, is just referred to as broccoli in the United States. Other types including sprouting broccoli, purple cauliflower and broccolini - a cross between Chinese kale and broccoli.

During the Middle Ages, broccoli was not often found outside Italy but slowly made its way to parts of England and France. Broccoli was introduced in the United States by the Italian immigrants in the early 1800s, where it was cultivated and mass produced soon after.

Broccoli nutrition

Broccoli is incredibly high in Vitamin C and in Vitamin K. It also as a wide variety of trace vitamins and other nutrients, such as Vitamin A, beta carotene, calcium, iron, magnesium and much more. One cup of raw broccoli contains 135% of the recommended daily allowance of Vitamin C. It is also a low calorie food. A cup of raw broccoli contains only 31 calories and no fat.

Broccoli also is rich in antioxidants which help boost and strengthen the immune system to elevate anti-viral and anti-cancer responses. Regular consumption of broccoli may also lower the risk of contracting prostate cancer.

Cooking broccoli

Broccoli is often boiled or steamed to be eaten as a side dish. Broccoli may also be eaten raw. Other methods to prepare broccoli include microwaving, grilling or frying. Broccoli is oftentimes added to soups and salads. Some types of dishes that include broccoli as the main component are broccoli casserole and broccoli chowder. Here's one of my favorite broccoli casseroles.

Broccoli mushroom casserole

Ingredients

• 2 cups instant rice
• 1 cup chopped white onion
• 1/4 cup butter
• 2 (10 ounce) packages frozen chopped broccoli or 1 1/2 pounds of fresh broccoli
• 2 (10.75 ounce) cans condensed cream of mushroom soup
• 8 oz shredded cheddar or mozzarella cheese
• 4 oz cream cheese
• salt and pepper

Directions

1. Cook instant rice as directed on the box.
2. Saute chopped onions in butter until translucent.
3. Boil broccoli until tender and drain.
4. Mix all ingredients together and season with salt and pepper.
5. Place mixture in a greased 9 x 13 inch glass baking dish.
6. Bake for 35 to 40 minutes at 350 degrees F.

Vegetable recipes

• Butternut squash and carrot soup
• All about bok choy
• Kale soup with potatoes