Back Wellness Blog

by Liz Revilla
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis


  • 2 large heads broccoli, chopped into florets
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup whole milk
  • 2 cups shredded cheddar cheese


  • Bring a large pot of salted water to a boil. Add broccoli florets, reduce heat to medium and boil for 8 minutes, or until softened. Drain broccoli.
  • In a large saucepan over medium heat melt butter with garlic. Stir in flour, salt and pepper and mix for 1 minute. Add milk in and whisk until smooth. Add shredded cheese and mix until cheese is completely melted and creamy, about 3-4 minutes.
  • Add broccoli florets into cheese sauce and stir to fully coat. Cook for 2 more minutes. Serve and enjoy!


Servings: 6 servings
Calories: 170
Protein: 9 grams
Carbohydrates: 9 grams
Fat: 11 grams


  • To INCREASE calories: Double the cheese sauce recipe with the original amount of broccoli (+135 calories per serving).
  • To DECREASE calories: Use low-fat cheese and milk (-50 calories per serving).


Use gluten-free flour.

Did you know….

The phytochemical “sulforaphane” found in broccoli and other related plants, may be the most potent anti-cancer compound on earth?
In Italian, “broccoli” means “the flowering crest of a cabbage?” Yes, broccoli is a giant floret composed of countless little flowers.
California is the broccoli capital of the United States, accounting for about 90% of our national production?
A cup of broccoli has more Vitamin C than an orange? (Broccoli has 81 mg per cup and an orange has 51 mg.)

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