Broccoli

Broccoli is a Green-Green food. Green-Green foods are safe to eat as a regular part of a diet.

Category Quotes

Guideline related quotes related to Non-Starchy and Green-Green throughout Geoff Bond's publications.

Eat at least 2 3/4 lbs of mixed salad and vegetables per day, consisting of "Green-Green” and “Green” foods. Of these, at least 3/4 lb should be mixed salad. Also include at least 5 cups of “Green-Green” leafy vegetables or 2 1/2 cups of other vegetables per week. ~Paleo in a Nutshell p.102

Additional Quotes

Specific references to Broccoli throughout Geoff Bond's publications.

Low-starch vegetables should be served five times daily. These are the usual items we call vegetables, such as green beans, broccoli, and kale— with the exception of potato, of course. We should also go easy on sweet potato, carrots, and peas, which are starchy-sugary and moderately glycemic. ~Paleo in a Nutshell p.48

Salt, until very recent times, was a scarce commodity. In our ancestral homeland, it was unknown. Humans and other creatures only absorbed sodium from what was innate to the food they were eating. For example, uncooked broccoli contains, quite naturally, 27 mg of sodium per 100 g. Similarly, it contains 325 mg of potassium per 100 g. This ratio (about 1 to 12) of sodium to potassium is of fundamental importance for our body cells to function properly. ~Paleo in a Nutshell p.55

Conforming non-starchy, colored plant foods are foods that are low-glycemic, rich in micronutrients and fiber, and harmless with regard to anti-nutrients and antigens. Broadly, they include most salad foods, such as lettuce, onions, cucumber, radish, and mushrooms, and they also include colored vegetables, such as broccoli, green beans, bell peppers (sweet peppers), and Brussels sprouts. These are considered "Green-Green," "Green," and "Green-Amber." Under "Green-Green," we have separated out the vegetables that have the high concentrations of background micronutrients that our ancient ancestors delighted in. You can have unlimited consumption of these foods, and the ideal is up to two pounds (900 g) per day. ~Paleo in a Nutshell p.62

Through the afternoon, you may begin to feel hungry. Keep ready prepared in your fridge some raw broccoli, cauliflower, and baby carrots, and also have some containers of preservative-free dips, such as guacamole. ~Paleo in a Nutshell p.89

Dinner involves the same decision-making process as at lunch time. This time you decide to do some cooking. Maybe 12 oz per person of stir-fried vegetables accompanied by two eggs, any style. Or a grilled trout with a head of steamed broccoli. It's as easy as that. ~Paleo in a Nutshell p.89

At a restaurant, If green beans, broccoli, spinach, or any other green vegetable is available, ask for double portions. ~Paleo in a Nutshell p.90

With regard to plant food, it is always best to eat it as soon as possible after harvesting and to eat it raw. That is why we put the emphasis on the consumption of salads and for them to be as fresh as possible. Be imaginative—many vegetables can form part of a mixed salad, including chopped broccoli, cauliflower, cabbage, zucchini, and leeks. ~Paleo in a Nutshell p.91

The best method for cooking vegetables is steaming or blanching. For example, you can cook broccoli florets in boiling water for three minutes, which will minimize nutrient loss. Microwave steaming is acceptable, although it is more aggressive on nutrient loss. ~Paleo in a Nutshell p.91

The U.S. Department of Agriculture (USDA) does not subdivide its Vegetable Group: they classify french fries and ketchup as vegetables just like lettuce and broccoli. As this example shows, it does indeed make a difference just what kind of vegetable we are eating— not all "vegetables" conform to the type of plant food to which we are naturally adapted. ~Deadly Harvest p.54

The vegetables from above ground cover a huge range of plant parts: stems, such as asparagus from the Mediterranean and kohlrabi from Europe; buds, such as Brussels sprouts from Belgium; leafstalks, such as celery from the Mediterranean and rhubarb from Asia; leaves, such as Europe's cabbage, lettuce, and spinach; immature flowers, such as cauliflower from Europe, broccoli from Turkey, and artichoke from the western Mediterranean; immature fruits, such as eggplant from southern Asia and cucumber from northern India; mature "vegetable-fruits," such as tomato from Peru, avocado from Central America, and bell pepper from the Andes; edible bean pods, such as runner beans from tropical America; and edible fungi (mushrooms) from just about everywhere. Of course, today, these plants are grown all over the world, wherever farmers can produce them economically. ~Deadly Harvest p.56

In common parlance, starches are still called complex carbohydrates; however, a new category of "very complex carbohydrates" has been created for foods such as broccoli, lettuce, and so on, and these now inherit the mantle of "good" carbohydrates. ~Deadly Harvest p.98

Abnormal testosterone production is a major risk factor for prostate cancer. Some compounds, such as lignans, lock up testosterone and stop it from creating damage. Lignans are a kind of plant fiber. The highest concentrations of lignans are found in flaxseed, followed by squash, broccoli, carrots, and asparagus. ~Deadly Harvest p.236

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