White Broccoli – Cauliflower Health Benefits, Planting (Bonus Recipes)

white broccoli cauliflower
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White broccoli also known as cauliflower, is a type of vegetable that is very low in calories and has almost no fat. It also contains many nutrients including protein, vitamin C, calcium, potassium and more.

Although white broccoli can be eaten raw it is best when cooked. Because I’m often short on time, I prefer to blanch the broccoli and then season it with soy sauce and a little bit of sesame oil. I also like adding slices of cheese to the steaming broccoli.

This article will discuss how white broccoli can help you lose weight and what other health benefits it provides!

White broccoli benefits

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Rich in iron and vitamin C, which makes it a great anti aging supplement. It also contains high levels of magnesium that promote healthy bones and helps increase the absorption of calcium. In addition to having antioxidants, this vegetable is a powerful detoxifier because its sulfur compounds help cleanse your body from toxins.

cauliflower broccoli health benefits
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– Low in calories.

– No cholesterol.

– Contains some fiber and protein for a healthy diet.

– Can reduce your risk of cancer, heart disease, stroke, hypertension and diabetes by making the right food choices every day!

1. Broccoli is a good choice for cancer prevention. It shares many of the same immune-boosting and fighting properties as other cruciferous vegetables like cabbage, Brussels sprouts, and cauliflower. Broccoli has properties that reduce estrogens, which can lead to cancer. Research has shown that broccoli is very effective in preventing breast cancer and uterus cancer.

2. Cholesterol reduction: Broccoli, like many whole foods is rich in soluble fiber which helps draw out cholesterol. Because of the fiber in broccoli, bile acids are bound to it. This makes it easy to get rid of cholesterol. A study by the Institute of Food Research found that a specific variety of broccoli can reduce blood LDL cholesterol levels by 6 percent.

3. Kaempferol has been shown to reduce allergic reactions and inflammation. Broccoli also contains significant amounts of omega-3 fatty acids, known for their anti-inflammatory properties. Broccoli can help with arthritis because it contains sulforaphane. This chemical blocks enzymes that cause joint damage and can lead to inflammation.

How to plant White Broccoli?

White broccoli, also called brocco flower or Italian asparagus is a vegetable that looks like cauliflower. It has large head and leaves on its stem. The taste of white broccoli is close to cauliflower but it tastes more delicate and less bitter than the latter one. The color of white broccoli can be greenish-white with a little yellow or creamy white.

It is a good idea to plant broccoli in mid-October because it can resist cold and dry weather better than other kinds of cauliflower. There are some steps you should follow when planting this kind of vegetable: first, prepare the soil by using organic matter such as compost, manure before digging up the bed. The next step is to mix soil and fertilizer for better absorption.

Avoid planting broccoli in the same spot of previous year because it will reduce its taste after one or two harvests. Choose sunny place with well-drained soil to plant this vegetable. You need to space each other 30 inches by spacing between rows 60 inches so you will be able to get more vegetables.

If you want to harvest broccoli, cut the head when it is still tight and firm before white flowers start blooming on its top. If you do not plan to eat this vegetable right away, store in your fridge at temperatures around 35-40°F. The lower temperature helps preserve the taste longer.

What are the benefits of planting broccoli in your garden?

Broccoli is a good source of vitamin C, dietary fiber and potassium. It also provides many minerals such as calcium, phosphorus, manganese and vitamins B-complex like niacin or riboflavin. Besides being rich with nutrients for human body, it can attract pollinators.

3 Amazing White Broccoli recipes

Broccoli recipe, white broccoli. Broccoli is so versatile and recipes are endless! This easy to make side dish is perfect for any day of the week! White broccoli will be a great addition to your next meal or holiday dinner!

1. Chicken-Bacon Ranch Bubble-Up Bake

Preparation Time: 10 Min

Total Time: 50 Min


Cooking spray

6 slices bacon

6 tbsp. butter

6 tbsp. all-purpose flour

3 c. whole milk

3 c. shredded cheddar

2 large heads broccoli, cut into small florets

3 c. shredded chicken

1 (16.3-oz.) can refrigerated biscuits

2 tsp. ranch seasoning mix

How To:

  1. Pre-heat oven to 350°F Spray a 9-inch x 13-inch baking dish with cooking oil. Cook bacon in a large skillet until crisp, approximately 8 minutes. Drain on a paper towel-lined plate. Wipe skillet clean.
  2. Melt butter in the same skillet on medium heat. Mix in the flour and cook for about one min. Slowly stir in the milk, and heat to a simmer. Cook for 2 minutes or until thickened. Mix in the cheese and cook for 1 minute. Season with salt, pepper, and stir in the broccoli. Turn off the heat.
  3. Spread the broccoli mixture in the bottom of a baking dish. Then, top it with the chicken. Each biscuit should be cut into eights. Sprinkle the chicken on top. Slice bacon into small pieces, and sprinkle on biscuits.
  4. Bake biscuits until are golden-brown and cooked through, approximately 25 mins

2. Broccoli & Crock-Pot Chicken

Preparation Time: 5 – 30 minutes

Total Time: 20 – 30 minutes


2 cloves garlic, grated

2″ piece ginger, peeled and grated

2 tbsp. brown sugar

1/4 c. soy sauce

Juice of 1 lime

Kosher salt

Freshly ground black pepper

Canola oil, for searing

1 lb. flank steak, cut into ½-inch slices

1 head broccoli florets

4 c. cooked brown rice

4 green onions, thinly sliced

White and black sesame seeds, for garnish

How To:

  1. Combine the sugar, ginger, soy sauce and lime juice in a small container. Season with pepper and shake it well.
  2. Place a large skillet on high heat and coat it with canola oil. Once the oil is almost smoking, add the steak to the skillet and cook for 3 minutes on each side.
  3. Transfer the steak to a cutting board. Season with salt and pepper and allow it to rest.
  4. Reduce heat to medium and then add sauce to skillet. Deglaze pan then add broccoli. Let the mixture simmer for about a minute before seasoning generously with salt.
  5. Divide the rice into two bowls and then add the steak.
  6. Once the broccoli has been cooked, place it on top of the steak. Drizzle the sauce over the steak.
  7. Serve with green onions and sesame seed garnish.

3. Broccoli Soup Crock-Pot Cheesy Chicken

Preparation Time: 0 – 30 minutes

Total Time: 7 Hours


1 lb. boneless skinless chicken breasts

5 c. chicken broth

3/4 lb. peeled baby potatoes, cut into1/4″ cubes

1 large head of broccoli, cut into small florets

1 onion, chopped

kosher salt

Freshly ground black pepper

1/4 c. flour

1 c. heavy cream

1 1/2 c. shredded Cheddar, plus more for garnish

1/2 c. grated Parmesan

Sour cream, for serving

How To:

  1. In a bowl, combine chicken breasts, chicken broth and potatoes. Add salt and pepper to taste and stir.
  2. Cook the chicken in a covered pot for 5-6 hours on low heat, or until it is done through.
  3. Transfer chicken to a large bowl. Use two forks to shred the chicken into bite-sized pieces.
  4. Mix flour, cream and milk together in a large bowl. Mixture in a bowl. Add to Crock-Pot. Stir well. Add the chicken back to the Crock-Pot. Cover the pot and continue cooking on high heat for 30 minutes or until cheese is melted and soup thickens.
  5. Season the dish with salt and pepper, and if needed, add more.
  6. Serve immediately in soup bowls. Add more cheese and sour cream to your soup bowls.