Kids often hate broccoli (some adults do too), but this cruciferous veggie is a superfood that’s packed with tons of vitamins and nutrients. If you want to make your kids eat more veggies, why not try making a batch of fiber-rich broccoli walnut pesto with pasta?

The health benefits of fiber-rich broccoli

A one-cup serving of cooked broccoli contains the following nutrients:

• 100 micrograms (mcg) of vitamin K or 270% of the Daily Value (DV)
• 101 mg of vitamin C (168% DV)
• 120 mg of vitamin A (48% DV)
• 165 mcg of folate (42% DV)
• 4 mg each of vitamin B6 and manganese (16% DV)
• 457 mg of potassium (14% DV)
• 105 mg of phosphorus (10% DV)
• 33 mg of magnesium (8% DV)
• 62 mg of calcium (6% DV)

And one stalk of broccoli contains only 45 calories! Broccoli also offers various health benefits.

It keeps your bones and teeth healthy

Broccoli is chock-full of vitamin K, along with other minerals like calcium, magnesium and potassium. These nutrients are essential to maintaining bone mineral density.

You need both calcium and vitamin K for stronger bones and teeth.

It boosts digestive health

Broccoli helps minimize inflammation in the colon and helps prevent colon cancer.

When it’s in your stomach, broccoli gets broken down into certain compounds, one of which is indolocarbazole (ICZ). ICZ activates another compound called aryl hydrocarbon receptor (AHR) that maintains the gut barrier function and helps treat related conditions like leaky gut.

Leaky gut occurs when your intestinal barrier is compromised and is vulnerable to attack by toxins and microbes, which can cause the poorer absorption of nutrients. Additionally, broccoli contains other distinctive compounds that gut bacteria can use to boost your overall gut health.

It can help promote weight loss

Weight loss is all about exercising regularly and following a healthy diet.

Since broccoli is a low-calorie veggie, incorporating it into your regular diet can help you lose weight naturally. Broccoli is also rich in dietary fiber that helps you feel full longer and prevents unhealthy snacking.

It improves your eye health

Studies have found that consuming broccoli may help prevent blindness since the veggie contains sulforaphane, a naturally occurring antioxidant that protects your eyes from ultraviolet radiation. Data from these suggests that the more sulforaphane eye cells get, the more protection these cells receive.

Green and yellow fruits and vegetables are full of lutein and zeaxanthin, two antioxidants essential for eye health. They can help prevent other serious eye diseases like cataracts and macular degeneration. A 100-gram serving of boiled broccoli contains 1,080 mcg of lutein and zeaxanthin.

Finally, broccoli is full of vitamin C, another nutrient that helps boost your eye health.

Low-calorie broccoli-walnut pesto with pasta

This recipe is low in cholesterol and high in vitamins. It pairs nutritious broccoli with low-calorie and fiber-rich walnuts, a cheaper alternative to pine nuts traditionally used to make pesto.

Serve the pesto over whole wheat pasta or brown rice pasta for a gluten-free option!

Ingredients for 4 servings:

• 10 ounces of whole wheat or tri-color fusilli
• 1 1/2 cups of chopped raw broccoli florets and tender stems (about 4 ounces)
• 1/2 cup of packed fresh basil leaves, plus some extra sprigs for garnish
• 1/3 cup of walnut halves
• 1/4 cup of low-sodium vegetable broth
• 3 tablespoons of freshly grated Parmigiano-Reggiano, Romano, or Grana Padano cheese
• 2 tablespoons of extra-virgin olive oil
• 1 tablespoon of lemon juice
• 1/4 teaspoon of freshly grated nutmeg
• 1/4 teaspoon of red pepper flakes (Optional.)
• 1 clove garlic, smashed
• Kosher salt

Preparation:

1. Preheat the oven to 350 F. Spread the walnut halves out on a small baking pan and toast lightly for at least five minutes. Set aside to cool.
2. Pulse the 1/4 cup of the walnuts and garlic in a food processor. Add the broccoli, basil, broth, nutmeg, red pepper flakes, 3/4 teaspoon of salt and the lemon juice. Pulse the ingredients until just combined. Slowly drizzle in the oil through the feed tube while the processor is running.
3. Puree until you have a slightly chunky sauce and scrape down the sides of the bowl as you process the mixture. Add two tablespoons of the cheese, then pulse until incorporated.
4. Check the package directions, then cook the pasta in a large pot of salted water. While you’re draining the fusilli, set aside half a cup of the cooking liquid.
5. Toss the pasta with the pesto in a large mixing bowl or in the dry pot, then pour in some of the reserved cooking liquid. Add the remaining cooking liquid if the pasta is too dry and add salt to taste.
6. Transfer the pasta into individual bowls then sprinkle the remaining tablespoon of cheese. Chop the remaining walnuts and scatter on top, then garnish with basil leaves before serving.

Boost your digestive health and keep your bones strong by eating more veggies and some broccoli-walnut pesto with pasta.

Sources:

FoodNetwork.com

StyleCraze.com

WebMD.com