Low in calories (about 30 calories per cup) and high in health-promoting polyphenols, broccoli is considered one of the most potent nutrient-dense superfoods. Studies have shown that broccoli can combat cancer and heart disease, ward off cataracts, boost the immune system and reduce the risk of birth defects. Broccoli can be eaten raw, lightly steamed or stir-fried — be sure to cook until just crisp tender to avoid dampening broccoli's nutritional power. Include chopped broccoli in grain dishes, salads or as part of omelets or quiche. (Try these tantalizing Turkey Ricotta Broccoli Crepes.)
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