Broccoli

Broccoli is a cruciferous vegetable which. provides a powerhouse of nutrients
It is an excellent source of vitamin K, vitamin C, chromium and folate and a very good source of dietary fiber (6 grams in one cup), pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium
Broccoli is also concentrated in one particular outstanding phytonutrient category—glucosinolates

Cooking cruciferous vegetables before chopping them destroys the powerful health benefits of sulforaphane which is found in all cruciferous vegetables like broccoli, brussels sprouts, bok choy, cabbage, cauliflower and kale. Sulforaphane is only activated when a plant is damaged. So, chop your cruciferous vegetables to activate this healthy compound. Do one of the following:
• Eat them raw.
• Chop and let them stand for 30-45 minutes before cooking (See ricing broccoli below)
• No time to chop? Add 1/2 tsp mustard powder to soups, stews or saucesSoaking broccoli
Soaking broccoli florets in boiling water for a few minutes makes it more tasty and easier to digest than the unpleasantness of raw broccoli when used in crudite plates, salads or in pasta
It is best, whenever possible, to buy broccoli at its freshest from farmers markets since most of its nutrients disappear after a week even under ideal storage conditions - choose broccoli that has a deep green color and no yellowing and don’t buy florets that are prepackaged
Avoid boiling broccoli as it leaches out many of the nutrients - it is best to steam no longer than 3-4 minutes or saute with olive oil and garlic (and mustard - see above)
The stems are very nutritious - slice them or julienne them for salads or stir fries

Broccolini

Broccolini, a hybrid - cross between broccoli and Chinese broccoli - is more tender and delicate and has a sweeter flavor (similar to asparagus) than broccoli
Although broccolini has essentially the same nutritional profile as broccoli, it lacks some of the essential nutrients

Broccoli rabe (aka raab, rapini) is actually not related to broccoli - it is closely related to the turnip
It boasts a 396 percent daily value of vitamin A, 270 percent of vitamin C, and an impressive 1,398 percent daily value of antioxidant-rich vitamin K, 1,499 milligrams of potassium and it is a great source of calcium
It also contains healthy amounts of protein, thiamin, riboflavin, niacin, vitamin B6, iron, magnesium, phosphorus, zinc, copper, and manganese

The best way to cook broccoli rabe is as you would with any bitter leafy greens, like chicory, dandelion, mustard greens or turnip greens