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Superfood of the Month: Broccoli Rabe

broccoli rabe on chopping board

May. 7 2021

Broccoli rabe is a cruciferous vegetable. You can eat the stalks, flowers and leaves. Also known as rapini in certain parts of the world, this vegetable has been popular in China and Italy for generations, but it has only recently entered the United States.

Health Benefits

Improves Bone Strength

Broccoli rabe has adequate amounts of magnesium, calcium, iron, zinc and potassium, which can strengthen bones and prevent the onset of osteoporosis. 

Controls Diabetes

Broccoli rabe can lower blood sugar because fiber can control the release of insulin and glucose in the body. Broccoli rabe sprouts may improve insulin resistance in type 2 diabetic patients. 

Improves Heart Health

Some active ingredients can lower levels of homocysteine, which can lead to cardiovascular issues. 

Prevents Cancer

The antioxidants in broccoli rabe can lower the likelihood of cancer. Broccoli rabe can reduce inflammation and oxidative stress in the body. 

Protects Eyesight

Broccoli rabe has lutein, which works to protect the retinas from damaging free radicals. 

How to Cook

You can eat the leaves, stems and florets of the plant. To reduce any bitter taste, blanch the broccoli rabe in boiling salted water for a few minutes. Then drain the water and plunge the vegetable in an ice bath. 

Drain again and saute the broccoli rabe in olive oil. Add a sprinkle of garlic and red pepper flakes to taste. Drizzle with the juice of one half of a lemon. Enjoy!
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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.