Broccoli 101: How to Tell Your Tiny Trees Apart — and How to Cook Them

Sometimes, you just gotta review your broccoli basics. Broccoli. Broccoli rabe. Broccolini. They’ve all got nearly the same name, yet they’re totally different plants. (Can we file a complaint with the person in charge of naming vegetables?) While all of them are stellar additions to a healthy diet, they have differences you should know about—especially regarding the best ways to use each in the kitchen. Brush up on your broccoli-world facts, below, and find out which of the group is our fave. Broccoli Basics: Broccoli vs. Broccoli Rabe vs. Broccolini Broccoli The most familiar of the group, broccoli is a cruciferous vegetable closely related to cabbage and cauliflower. Most people only cook with the florets, although the stalks are definitely edible. Broccoli’s intense, crunchy texture might contribute to its less-than-stellar reputation, whose critics even debated its merits from the White House. (For the record: Bush I and II, anti-broccoli; Obama, pro-broccoli.) Whatever your politics, there’s no denying that the veggie shines in the nutrition department. High in fiber, packed with potassium and vitamin C, these so-called “tiny trees” also contain more protein than most other vegetables. Cooking with broccoli Always a star in stir-fries, broccoli is also tasty when simply steamed and drizzled with olive oil and lemon juice. As for disposing of the chewy stalks, think twice—and ask your grandma about cooking with them. She probably knows that they’re tasty and tender, if you peel away the tough outer skin before cooking. If you’re adding it raw to salads, stick with the florets and chop them into bite-sized pieces. Consider blanching it first, to bring out the flavor (not to mention that bright pop of chlorophyll green!). Broccoli Rabe Also known as rapini (you might see it called that on the menu at an Italian restaurant) and sometimes spelled “raab,” broccoli rabe is from a different family altogether. It’s got longer, much skinnier stalks and smaller, yellower buds or florets. Because this veggie is related to the turnip, it helps to think about preparing it the way you’d use turnip or mustard greens. RELATED: 5 Underrated, Nutritious Root Vegetables to Add to Your Diet A nutrition superstar, rapini satisfies more than 50% of your daily recommended value of vitamins C and A. It also delivers iron and vitamin K, which is important for bone strength. It’s also just one step beneath regular broccoli (but in line with spinach) for protein content. Can you tell we’re fans? Cooking with broccoli rabe Broccoli rabe is incredibly versatile in the kitchen, although it might take a bit of experimenting to properly harness this bitter green. Once you’ve done that, you can easily cook the whole plant, so there’s less food waste. It’s great when paired with proteins, particularly fatty meats and cheeses. (That’s why you’ll find it on many of Philadelphia’s best roast pork sandwiches.) For other uses, add it to hummus or soup, or put it in a quesadilla. If serving it on its own as a side dish, try the same simple trick we use with regular broccoli: drizzle with olive oil and lemon juice (or substitute the citrus for a dash of balsamic vinegar, which also supplies that hit of acid). Broccolini We’re back to the broccoli family tree with this one! Although it looks like baby broccoli, broccolini is actually a hybrid, developed in the 1990s when humans crossed broccoli with gai lan, an Asian vegetable. It provides vitamins A and C (although in smaller quantities than the first two options on this list), iron and calcium. It’s also high in fiber and magnesium. Nutritionally speaking, you really can’t go wrong with any green veggie that begins with “brocc”! Cooking with broccolini Any of your preferred cooking methods for broccoli or rabe will also work for broccolini. The bonus is: Broccolini is more versatile! Compared to broccoli, it’s got smaller florets and more tender stalks (no need to peel anything). Compared to broccoli rabe, it’s got fewer and smaller leaves, plus a much milder, sweeter flavor. Sauté it, steam it, roast it—you name it! Given its flavor profile, it’s an even more natural choice than rabe in this breakfast smoothie. And given its compact size, it’s ideal for stir-fries or noodle dishes like pad thai. (Images: Shutterstock)

5 Reasons to Add Nutrient-Dense Broccoli Rabe to Your Diet

Remember the first time you cut open an avocado and realized its nutrition-packed culinary possibilities? (Pause for swooning.) It’s time to share a similar moment with broccoli rabe. This super healthy veggie is extremely nutrient-dense and is becoming more and more available at the supermarket (and on restaurant menus). That’s partially thanks to its bold, earthy flavor, but its nutrient cred is just as impressive. Check out these five reasons to add broccoli rabe to your diet ASAP. Get healthy, Stay Healthy and Slim Down with Broccoli Rabe 1.    It’s the perfect complement to a high-protein meal. For a quick and easy high-protein meal, sautéed broccoli rabe is the perfect side. Not only does it pair well with a piece of wild salmon or grilled chicken, its high fiber content will keep your digestion humming, which helps with protein absorption and keeps you full. 2.    It’s filled with iron. Iron is an important mineral for energy, since it enables red blood cells to carry oxygenated blood throughout the body. A deficiency can result in fatigue and weakness. Not only is broccoli rabe an excellent source of iron, it also contains vitamin C, which helps your body absorb the mineral.   3.    It can help maintain a strong immune system. Eating broccoli rabe will satisfy over 50 percent of your daily recommended value of vitamin C and vitamin A. Both vitamins are crucial to maintaining a healthy immune system that protects you from illness. Research shows increasing vitamin C can reduce the length of a cold and the severity of symptoms, and vitamin A deficiency has been linked to impaired immune response. Both vitamins are also antioxidants, which means they can help prevent inflammation, a condition linked to illness and disease. 4.     It can help build strong bones. Half a cup of broccoli rabe contains over 100 percent of the recommended daily value of vitamin K, a nutrient important for bone strength. In multiple studies, Vitamin K has been shown to increase bone mineral density and reduce fracture rates. Broccoli rabe is also a good source of bone-building minerals calcium and magnesium. 5.    It can help you slim down. If you’re trying to drop pounds, nutrient-rich vegetables are key. You can fill your plate with broccoli rabe so there’s little room for the bad stuff, and the fiber will keep your digestion moving and you feeling full at the same time. Eat it as part of a high-protein meal, and you’ll feel strong and energized as you tackle cravings and up your gym time. The best part, of course? Broccoli rabe is delicious, and it’s easy to incorporate into your cooking in so many different ways. I make quesadillas with Andy Boy Broccoli Rabe and even add it to hummus. Trust me, it’s the perfect addition to your usual veggie line-up. This blog was created in partnership with Andy Boy.

5 Super Nutritious Foods You Really Should Be Eating

Get out of that kale-quinoa rut. Time to add a little adventure to your plate by trying one (or all) of these surprising healthy foods.

5 Smart, Simple Strategies for a Lean Holiday Season

It’s officially the holiday season (yay!), which means festive soirees, gift wrapping, and…sweet treats that just keep on coming. And every year, although we swear we won’t do it again, it’s hard to avoid trying a bite of every glittery cookie, which leads to gaining extra pounds we then resolve to lose come New Year’s. This year, we’re ready to break that same-old cycle (without sacrificing even a moment of joy). Here are a few smart, simple ways to avoid holiday weight gain that don’t include swearing off every piece of pecan pie or avoiding eggnog for the entire season. The best part? Staying lean and healthy will allow you to feel great amid all of the hustle and bustle, so you can soak up even more of the season’s happy vibes. Schedule your workouts in advance. You want your exercise routine to stay as consistent as possible. Hold yourself accountable by signing up for classes or adding your workouts to your calendar in advance. You might even want to treat yourself to some extra classes, since it’s easier to drag yourself out of bed for an early morning sweat session knowing you’ll avoid a cancellation fee and can spend your hard-earned dollars on killer gifts, instead. Bonus: The endorphin rush after class will help keep the stress of the season at bay, and you can refuel with a post workout smoothie. Stay super focused on eating your veggies. Yes, we’re saying it again. If your belly is full of veggies, after all, there will be less room for multiple servings of mashed potatoes. Make sure to eat greens and other winter veggies at every meal. Throw sauteed broccoli rabe and red peppers into scrambled eggs for breakfast, wilt kale and swiss chard into a white bean soup to bring with you for lunch, and lay your salmon filet over a bed of sauteed broccoli rabe as an easy go-to dinner. Stuck with only the options available at a holiday party? Station yourself near the crudite platter and fill up. The nutrients in veggies are important for a strong immune system, and the high water and fiber content will keep you full. Indulge when you actually want to. As you’re unwrapping yet another candy cane, think, “Do I really want this?” Eating mindlessly as you hop from glam parties to office cookie swaps won’t actually ever satisfy your sweet tooth. If it’s not a dessert that makes your mouth water, skip it. Save that indulgence for your Grandma’s pumpkin pie you wait for all year long, and while you eat it, savor every last bite. Drink smart. Champagne is going to be flowing like crazy, so choose a night or two a week to treat yourself to a drink (or two!). Have a holiday party coming up? Save your alcoholic beverages for those nights and skip the glass of wine at your after-work sushi dinner. On the nights you do drink, start with a glass of water or seltzer with a lemon or lime and drink another in between every martini or glass of wine. Staying hydrated will keep you from overdoing it and will help prevent a hangover. Prioritize shut-eye. If you don’t get enough sleep regularly, the constant go-go feeling of the holiday season will make your stress level spike, which raises cortisol in the body and leads to weight gain. Plus, you’ll be more likely to overeat as a result of fatigue. Set a bedtime you want to stick to on weeknights and try to honor it unless you have a special occasion. After all, you’re trying to stay lean and healthy, but you also don’t want to end up spending the season acting like The Grinch.

The Busy Parent’s Guide to Healthy Snacks

When the kids come home from school, more often than not, they’re hungry and scavenging the kitchen for a quick snack. What’s a busy mom (or dad) to do? You need easy, interesting, healthy, and fast go-to’s…like a guide to healthy snacks! When it comes to snack time, especially for kids who may eat small amounts at meals, snacks are an equally important place to squeeze in nutrients. Half a sandwich eaten at lunch? The second half combined with a ½ cup of fruit may just be the perfect snack. Snack time is also the perfect time to sneak in a serving of veggies, which don’t need to make an appearance only at dinner time. Veggies contain fiber and antioxidants while being low in calories, and after school snack time is a key time to make sure your kids are feeding their brains. Broccoli rabe is a great source of vitamin K, known for its help in boosting cognitive function and brainpower. It also has high levels of vitamin C, proven to protect against brain degeneration. Before the kids have time to grab a bag of chips or the candy you try your best to keep stowed away, check out this guide to healthy snacks that you and your kiddies will love to dip, crunch, and snack on. And they’re all are packed with nutrients and can be made in 5 steps or less!   The Busy Parent’s Guide to Healthy Snacks Broccoli Rabe Quesadilla Broccoli Rabe Toast Beet Dip with Crudites Chickpea, Broccoli Rabe, Cucumber Salad