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FutureStarrHow Many Calories Are in a Quarter Cup of Broccoli
The answer that’s likely most familiar is that a quarter cup is about 3. 5 ounces with about 103 calories. But it’s not a definitive answer, since the size of a cup varies from brand to brand and from person to person.
A healthy eating pattern includes a variety of nutrient-dense foods across and within all the food groups: vegetables, fruits, grains, protein foods, dairy products, and oils. It also allows for a treat now and then—what the Dietary Guidelines calls "calories for other uses." Each of the food groups is described below, with equivalent examples. The Guidelines present three USDA Food Patterns with recommended amounts for how much you should consume from each food group per day. Specific recommendations vary depending on your age, sex, and level of physical activity.
Oils are high in calories, but they are also an important source of nutrients like vitamin E. For adults age 51 and older, the daily allowance for women is 5 teaspoons of oil and, for men, 6 teaspoons. (Source: www.nia.nih.gov)
Preheat a medium saute pan on medium heat; add olive oil. Saute leeks and garlic until tender. Using a whisk, add flour and stir to incorporate well. Deglaze the pan by adding in milk and chicken stock. Let come to a boil, whisking regularly. Stir in the thyme, onion powder, salt and black pepper.
You can eat it raw or sauté it in a large skillet. To do so, heat a small amount of oil over medium heat, add the cauliflower rice and spices of your choice, and cover with a lid. You don’t need to add water, as this veggie is already water rich. (Source: www.healthline.com)
The goal is to make up half your plate with fruits and vegetables. So, why not give cauliflower a try? If you have a food processor, experiment with making a cauliflower pizza crust or creating rice-size pieces to serve with your next stir fry. And be sure to get the kids in the kitchen so they can learn some nontraditional ways to use this common vegetable.
Nutritional analysis per 1/2-cup serving: Calories 106, total fat 4 grams, saturated fat 2 grams, trans fat 0 grams, monounsaturated fat 2 grams, cholesterol 10 milligrams, sodium 223 milligrams, total carbohydrate 12 grams, dietary fiber 2 grams, total sugars 3 grams, protein 6 grams (Source: www.mayoclinichealthsystem.org)