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  1. The 10 Reasons You Need to Eat Broccoli Rabe Now!

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    Article by: Keri Glassman, MS – RD – CDN,

    Our Nutrition Expert, Keri Glassman, is one of America’s foremost registered dietitians. She brings with her a wealth of nutritional knowledge, as well as an appreciation for foods that people love. 

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    If you’re one of the 70% of Americans who fail to meet the minimum U.S. Dietary Guidelines for daily vegetable intake…You. Are. Missing. Out. Yup, you really need to get them in. Stat.

    My go-to fave is broccoli rabe. It’s loaded with vitamins A, C, and K, and also packs in minerals like calcium, folate, and iron, just to name a few.

    Another bonus? Broccoli rabe is filled with water and fiber, which aid in digestion and can also keep you feeling fuller for longer, supporting healthy weight loss.

    If you’re thinking to yourself, “broccoli rabe really rocks”, then yes, you are 100% correct.

    Here is a cheat sheet on why and how broccoli rabe should play a starring role in your diet:

    1. Reduce your disease risk. Broccoli rabe offers a powerful dose of fiber, vitamins and minerals including antioxidants and phytochemicals which have been shown to lower cholesterol, prevent heart disease and may help reduce the risk of cancer. Experts believe that the carotenoids in broccoli rabe act as antioxidants, slowing the damage that free radicals cause our bodies, before they can do harm.
    2. Pump up the vitamin volume! 1 cup of broccoli rabe has more than 112% of your daily recommendation of vitamin K (strong bones!) and about 20% your recommendation of vitamin A (20/20 vision anyone?).
    3. Fill up til you’re full. Broccoli rabe has a high water volume, which helps you stay hydrated. One study showed subjects’ metabolic rate increased 30 percent within 10 minutes after drinking 17 ounces of water. Broccoli rabe also have a high fiber content, which not only leaves you feeling satisfied and full for longer, but also helps keep things moving in the GI tract.
    4. Amp your weight loss. All veggies offer multiple nutrients for very few calories, aiding in weight loss efforts. When it comes to broccoli rabe, the more the merrier!
    5. Boost your brain. One study found that women who ate the most leafy greens, like broccoli rabe, and cruciferous vegetables had brains that were 1 to 2 years “younger” in performance than those who ate fewer. Bringin’ back the youth!
    6. Promote skin health. The phytochemicals and antioxidants found in green veggies like broccoli rabe can help protect your skin against UV damage by countering free radicals in your body to lessen the deterioration of skin’s vital components like collagen and elastin. Say hello to greens and say hello to gorgeous skin!
    7. Calcium without the dairy. Calcium is an absolutely vital nutrient for keeping your bones healthy and strong. Whether dairy isn’t an option for you, or if you’re just looking for some variety, broccoli rabe will give you a tasty calcium boost that you need.
    8. Protect your eye health. Carrots tend to get most of the credit when talking about eye health, but broccoli rabe and other leafy greens contain lutein, which help block certain light rays from damaging your eyes.
    9. Work in some protein! Now, it’s no surprise that leafy greens aren’t as protein-rich as meat, tofu, or other meat substitutes, but with more than 1 gram per cup of broccoli rabe, you can give yourself a little protein boost from an unexpected source.
    10. Branch out! Greens go way beyond spinach and kale. Why? Well, aside from the taste (holy yum!), broccoli rabe fights cancer (over 50% of your daily vitamins A & C in just 3.5 oz.), combats heart disease (it contains strong anti-inflammatory nutrients that may reduce the risk of heart disease) and helps you to detox (contains sulfur which helps detoxify the liver).

    A few Do’s and Don’ts to take your green eats to the next level:

    • DO shoot to eat 1 serving of leafy greens (e.g. 1 cup broccoli rabe) at every meal.
    • DO choose nutrient dense dark, leafy greens such as broccoli rabe over less nutritious options
    • DON’T drench or fry your greens in dressings or oils. What a shame it would be to lose all of the natural nutritional power, right?
    • DON’T worry about consuming too many greens. More is better, as long as you’re controlling the added fat, such as olive oil. Which, by the way, is delicious with a bunch of broccoli rabe and a few red pepper flakes.

    Check out Keri’s recipe for Broccoli Rabe Chips.

  2. Six Reasons Why Broccoli Rabe Should Be Your New “It” Veggie

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    Article by: Keri Glassman, MS – RD – CDN,

    Our Nutrition Expert, Keri Glassman, is one of America’s foremost registered dietitians. She brings with her a wealth of nutritional knowledge, as well as an appreciation for foods that people love. 

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    If I have it my way, we’ll all be sporting t-shirts, mason jars and beach bags that say Broccoli Rabe this summer. You could say it’s my “it” veggie of the year. This very special veggie (in the best ways of course) deserves high praise in both the nutrient and taste departments.

    Here are six reasons you shouldn’t leave the grocery store without it:

    Pumping iron.

    Iron, as many people know by now, is found in many other places than our meat and potato indulgent dinners. Iron is in fact found in a variety of fruits and veggies, including greens. Your go-to kale salad has less iron than broccoli rabe, and don’t you need a lil’ variety?  

    Swiss chard can fight, but broccoli rabe will help knock out a cold.

    When you’re getting creative with your veggies, keep in mind, broccoli rabe has about two times the amount of zinc as swiss chard. Why does this mineral matter? Zinc is an overachiever when it comes to your immune system, by boosting it and fighting the common cold.

    It’s not all about antioxidants, green veggies have fiber too.

    You can find fiber in your green veggies too. Broccoli rabe contains 50% more gastrointestinal health boosting fiber than kale. I told you, you may just be sporting a broccoli rabe bag this summer.

    Orange veggies are awesome, but greens are a good way too to get in the uber antioxidant, Vitamin A, also.

    Vitamin A is critical for your immune function and for good skin health. It protects your skin from wrinkles and keeps it from getting too dry.

    Take that, Popeye.

    Broccoli rabe beats spinach when it comes to calcium. Many of us depend on our greens to get in our bone building calcium, whether due to being lactose intolerant, vegan, or simply just not wanting to overdo dairy. Add broccoli rabe to your list of greens that pack a nice calcium punch.

    Your waistline may just waste away.

    We all know we need water to live. Our bodies are 50 to 75 percent water and every chemical reaction in our body depends upon it. We don’t need to get water from drinking it alone, however. The water volume in food counts towards our fluid intake. Leafy greens are especially high water volume veggies, broccoli rabe is 92.6 percent water. Also, high water volume foods help you stay full, so you eat less, which has been shown to aid in weight loss. Not only that, but being properly hydrated has been shown to boost our metabolism by 3 percent! Not bad, H2O.

    Improve your energy, fight a cold, keep you regular, battle aging, build your bones and slim your waistline? Not a bad resume, broccoli rabe. Yes, please, I’m beginning to wash and chop right now.

    Check out Keri’s recipe for Broccoli Rabe Chips.