Broccoli

Students Name : Hoa Nguyen Instructors Name: C. Betty Crocker, MPH, RD Course Title: NF25 : Essentials of nutrition. Date: 11/27/2013 Mt. San Antonio College

Lesson from Wellness Book

This Wellness book has taught me that eating vegetables is very healthy as opposed to eating processed foods. It has taught me that vegetable oil is good for the body as it contains little or no cholesterol\ Proteins should be consumed in minimal amounts but regularly Avoid overeating or dieting, eat moderate amounts of food 5-6 times a day.

Wellness Strategies

Consuming 3 serving of Whole grains each day. Taking fruits and Vegetables in each meal. Eating smaller portions of food 5-6 times a day. Increasing intake of foods rich in iron e.g. soy beans, sesame seeds etc Avoiding trans fats (unsaturated fats) since they bring about belly fat. Increasing water intake to hydrate. 8-12 glasses of water per day. Avoid diet sodas since they lack nutritional value. Avoid taking water or other fluids with meals. Doing exercises to burn calories. E.g. using the stairs more often, morning jogs, swimming, hiking, bike riding etc.

Growers Association

Broccoli is a green vegetable of the cabbage family, which bears heads of green or purplish flower buds. Broccoli best production months being January to March. California is the nations top broccoli grower, and Monterey County grows the most. The Central Coast of California also has the longest growing season, among others Santa Barbara, Imperial, San Luis Obispo, Fresno. Meet farmers ( Bathe Family Farmers, Cal Poly Organic Farm, Chavez Farms) by visit this link info@slocountyfarmers.org

Farm Harvest

Broccoli is a crop that flourishes best during the cool season ( 18-23*C) It grows in fertile and well-drained soil. Broccoli should get at least 6 hours of sun daily. The soil pH should lie between 6.0 and 7.0, for best results. The pH should be adjusted with Lime depending on the soil acidity. Mature broccoli is 4-5 inches wide with a dark green or purple color depending on cultivar type.

Nutrition Profile

1 cup of Broccoli :( 91g) Calories: 31 Total fat: 0g Cholesterol: 0mg Sodium: 30mg Carbohydrates: 6g Dietary fiber: 2g Sugars: 2g Proteins: 3g Vitamin A 11%, Vitamin C 135%, Calcium 4%, Iron 4%. Broccoli has anti-oxidant properties, it is also rich in calcium, zinc and Phosphorus.

Fun Tips

Thomas Jefferson , one of the founding fathers of the U.S , was a fan of broccoli. Broccoli has also played a key part in the James Bond film series. President George Bush expressed his dislike for broccoli in favor of other delicacies such as pork rinds Butterfingers candy bars. The U.S is 3rd largest producer world wide. China comes in at the number 1 spot.

Recipe and label

Tofu & Chinese Broccoli

8 Ounces Chinese Broccoli 2 Scallions 2 Cloves Garlic 1-Inch Piece Ginger 1 Stalk Lemongrass 14-Ounce Package Extra Firm Tofu 8 Ounces Soba Noodles 2 Tablespoons Mirin 2 Tablespoons Soy Sauce 2 Teaspoons Sesame Oil 1 Lime 2 Birdseye Chilis Cup Hoisin Sauce About 625 Calories Per Serving Makes 2 Servings

Life lesson

Life Lesson

Prepare the ingredients Cook & dress the noodles Cook the tofu Cook the Chinese broccoli Finish the tofu Plate your dish

If there is a more healthful vegetable than broccoli , I dont know it.

Works cited

Bauer, Elise. Simply Recipes. Roasted Broccoli. N.p., n.d. Web.26 Nov.2013.www.simplyrecipes.co m/recipes/roasted_broccoli/ Broccoli. The Worlds Healthiest foods. N.p., n.d. Wed.24 Nov. 2013 www.whfoods.com/genpage.php? tname=foodspice&dbid=9>