Chinese Broccoli (Raw)
Chinese broccoli, also known as gai lan, is a highly nutritious vegetable commonly used in Asian cuisine. Known for its vibrant green stalks and leaves, it offers a slightly bitter flavor that pairs well with savory dishes, especially stir-fries. This vegetable is not only delicious but also packed with essential nutrients that contribute to overall health and wellness.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 30.0 kcal |
| Protein | 1.2 g |
| Fat | 0.76 g |
| Saturated Fats | 0.116 g |
| Carbohydrates | 4.67 g |
| Fiber | 2.6 g |
| Sugar | 0.88 g |
| Calcium | 105.0 mg |
| Iron | 0.59 mg |
| Magnesium | 19.0 mg |
| Phosphorus | 43.0 mg |
| Potassium | 274.0 mg |
| Sodium | 7.0 mg |
| Zinc | 0.41 mg |
| Copper | 0.064 mcg |
| Manganese | 0.0 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 29.6 mg |
| Thiamin (B1) | 0.1 mg |
| Riboflavin (B2) | 0.153 mg |
| Niacin (B3) | 0.459 mg |
| Vitamin B6 | 0.074 mg |
| Folate | 104.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 86.0 mcg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Chinese Broccoli
Chinese broccoli is an excellent source of vitamin C, which plays a crucial role in maintaining a healthy immune system, protecting cells from oxidative stress, and promoting collagen production. It also provides vitamin A, which supports eye health, skin regeneration, and immune function.
The fiber content in Chinese broccoli contributes to digestive health, helping maintain a healthy gut and preventing constipation. With calcium, iron, and magnesium, this vegetable supports bone health and contributes to maintaining healthy blood circulation.
Furthermore, Chinese broccoli is low in calories and fat, making it a great addition to any diet, especially for those looking to maintain a healthy weight. The vegetable’s potassium content is beneficial for heart health, aiding in regulating blood pressure.
Allergen Information
Chinese broccoli is naturally gluten-free and does not contain any major allergens. It is a safe choice for most individuals, including those with food sensitivities. However, if you have specific allergies to certain vegetables or plants in the Brassicaceae family (such as broccoli, cabbage, or Brussels sprouts), consult with a healthcare provider before consuming.
Dietary Preferences
Chinese broccoli is a versatile ingredient suitable for a variety of dietary preferences and restrictions, including:
- Vegan and Vegetarian diets: As a plant-based vegetable, Chinese broccoli fits seamlessly into vegan and vegetarian meal plans.
- Gluten-free: Naturally gluten-free, making it a perfect choice for those with celiac disease or gluten intolerance.
- Low-carb: With only 4.67 grams of carbohydrates per 100g, Chinese broccoli is a good option for those following low-carb or ketogenic diets.
- Paleo and Whole30: Since it’s a non-starchy, nutrient-dense vegetable, it fits well within the guidelines of both Paleo and Whole30 eating plans.
Cooking Tips and Ideas
Chinese broccoli can be enjoyed both raw and cooked. While raw, it adds a crisp, slightly bitter flavor to salads and slaws. Cooking Chinese broccoli enhances its flavor and texture. It can be steamed, stir-fried, sautéed, or even grilled. For a simple stir-fry, combine it with garlic, soy sauce, and a splash of sesame oil for a quick, savory side dish. Alternatively, it can be added to soups, noodle dishes, or paired with protein-rich foods like tofu, chicken, or beef for a balanced meal.
Conclusion
Chinese broccoli is a powerhouse of nutrients and a great addition to any healthy diet. Its low calorie, high fiber content, along with essential vitamins and minerals, make it a perfect choice for supporting overall health. Whether you enjoy it raw in salads or cooked in stir-fries, Chinese broccoli brings both flavor and nutrition to your plate. Try incorporating this versatile vegetable into your next meal and experience the many health benefits it has to offer.
