Tasty Tuesday

1. Tasty Tuesday A “SUPERFOOD” Broccoli Broccoli- The Superhero of Super-FoodsBARRINGTON, Illinois/SD220 NEWSWIRE -- Broccoli is often misunderstood and underappreciated but this superhero of super-foods can do more for you in one cup than other foods can do in several servings. Broccoli is a dark green leafy vegetable that is loaded with nutrients including Vitamins A and C. Vitamin A helps to maintain healthy skin and repair skin that has been damaged. It is also important for eye health, helping to prevent age-related macular degeneration and cataracts. Vitamin C keeps your immune system strong and aids in the absorption of iron. Broccoli also contains fiber, which is important for normal digestion and can maintain healthy cholesterol levels. This vegetable is also packed with folate and potassium. Folate is needed to support a healthy heart and prevent anemia, while potassium helps control blood pressure. The large amount of calcium and vitamin K in broccoli can combat osteoporosis. A single half-cup serving of raw broccoli contains 10 calories, zero milligrams of cholesterol, 10 milligrams of sodium, 2grams of total carbohydrate, 1gram of fiber and 1gram of protein--a nutrition powerhouse!Broccoli heads should be dark green, purplish or bluish-green. This ensures more beta-carotene (a form of Vitamin A) and Vitamin C than heads that are pale or yellowing. Broccoli is delicious raw or cooked. The best methods for cooking broccoli are steaming, microwaving or sautéing. To preserve broccoli’s beautiful green color and delicious flavor, make sure you don’t overcook it. fun and easy ways to enjoy broccoli:dip raw broccoli florets into hummus, salsa or low fat dip add chopped broccoli florets to omelets or quiches add chopped broccoli florets and stalks to mixed green salads topping for pizza lasagna & pastaBroccoli is a member of the cabbage family and shares many of the same traits as its close relative, the cauliflower. However, due to its deep color (remember, the deeper the color, the more nutritious), broccoli is a TRUE vegetable super hero. Not bad for a cabbage! Melodi Peters, RD LDNAdvocate Good Shepherd Hospital

2. November CRANBERRIES a Hit! KIDS VOTE on November Craisins: Thumbs up 70% Thumbs down 30% Tasty Tuesday DECEMBER RECIPE Roasted Broccoli from Penny Kazmier 1 lb broccoli florets, rinsed and trimmed 1 tbsp olive oil 1 tsp lemon juice (optional) ¼ cup chicken stock 2 tbsp garlic powder ½ tsp kosher salt ¼ cup toasted bread crumbs (Panko works best) ¼ tsp freshly ground black pepper ½ cup finely grated Parmesan cheese Preheat oven to 425 degrees F. Cut the broccoli florets into bite-size pieces and place in large bowl. In separate bowl combine olive oil, lemon juice (optional), chicken stock, garlic, salt and pepper. Pour over broccoli and mix until evenly coated. Combine bread crumbs and garlic powder, sprinkle over broccoli and toss quickly as not to let bread crumbs get soggy. Place broccoli mixture in single layer on greased baking sheet. Roast uncovered in oven until tender, approximately 8-10 minutes. Remove from oven and sprinkle with cheese. Serve immediately.