2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Broccoli are tree-shaped plants that have a compact flower head attached to different sized stalks and stems. Due to its various components, this vegetable has a complex of flavors and textures, ranging from soft and floral (flower) to fibrous and crunchy (stem and stalks). Broccoli belongs to the cruciferous family, which includes cabbage, cauliflower, Brussels sprouts. All vegetables in this family are known for their rich content of valuable nutrients and low calorie content.
The color of this vegetable can vary from gray-green and dark green to purple-green depending on the variety. One of the most popular types of broccoli, is known as Italian Green or Calabrese, named after the Italian province of Calabria, where it originally grew. Broccoli is from the cauliflower family. Other vegetables related to broccoli is broccoli (mixture between broccoli and cabbage) and broccoli (cross between broccoli and cauliflower).
Broccoli originate from Italy. In ancient Roman times, this vegetable was made from wild cabbage. It spread rapidly in the Middle East, where it was valued for its edible flower heads and was subsequently further cultivated in Italy. Broccoli has been transferred in the United States during colonial times and popularized by Italian immigrants.
Ingredients of broccoli
Broccoli contain glycosinolates - phytochemicals that break down into compounds called indoles and isothiosyanates (such as sulforaphane).
Broccoli also contains carotenoids and lutein. They are an excellent source of vitamins K, C and A, as well as folate, fiber, phosphorus, potassium, magnesium and vitamins B6 and E. 156 g of broccoli contain 43.68 calories and 4.66 g of protein. They are rich in iron, vitamins B5 and B9.
Selection and storage of broccoli
When the choice of broccoli those with compact colored heads that are not bruised should be selected. They should be the same color - either dark green or purple-green, depending on the variety, but not with a yellowish tinge. In addition, broccoli should not have a yellowish bloom on them, as this is a sign that they are overripe. Stems and stalks should be firm, without mucous spots on them.
Broccoli it is necessary to store in dissolved plastic bags in the refrigerator, where they can stay fresh for a week. They should not be washed before being placed in the refrigerator. Broccoli can be stored for a year if blanched and then frozen.
Culinary use of broccoli
To take full advantage of the beneficial qualities of broccoli, prepare them as soon as possible after purchase. Cook them for a shorter time to keep them crispy and fresh.
Broccoli can to be stewed, boiled and baked. Before that, their stem is removed and the broccoli itself is divided into small roses. If the stem will be used in the recipe, you need to peel it and cut into circles. If you want to use broccoli in a salad, boil them first and then cool them in a bowl of ice-cold water to keep their nice green color. Broccoli goes very well with blue cheese, yellow cheese and cooking cream.
They make great casserole in the oven. They combine perfectly with chicken. Cooked broccoli can be seasoned only with melted butter and garlic. Their taste is well complemented by mustard and lemon juice. Breaded broccoli is a delicious and very quick appetizer.
Cooking broccoli gives off a pungent odor of sulfur compounds released during processing, which is quite unpleasant.
With broccoli you can prepare a number of delicious dishes: marinated broccoli, roasted broccoli, broccoli souffle, broccoli breadcrumbs, cream soup with broccoli, baked broccoli, broccoli puree, broccoli puree, buckwheat with broccoli, broccoli pancakes, broccoli with cheese, chicken with broccoli, gratin with broccoli, roasted lemon broccoli.
More suggestions: broccoli foam, farfale with broccoli, broccoli omelette, broccoli pesto, microwave broccoli, lettuce with broccoli, potato stew with broccoli, potato bread with broccoli, stewed broccoli with mushrooms, broccoli with bechamel sauce and many others.
Benefits of broccoli
The sulforaphane and indoles contained in broccoli help fight some cancers such as lung, colon, breast, ovarian and bladder cancers.
New research proves that these substances in broccoli work on a much deeper level. These compounds actually signal the genes to increase the production of enzymes involved in detoxification - a cleansing process by which the organs remove harmful compounds.
Rich in sulforaphane broccoli they also help treat or prevent the infection that is a major cause of ulcers.
Sulforaphane can also help repair sun-damaged skin. Broccoli also helps reduce the risk of heart disease. They contain powerful antioxidants from the carotenoid family, called lutein and zeaxanthin, are good for eyesight and eye lenses.
Broccoli they also help build strong bones. One cup of cooked broccoli contains 74 mg of calcium plus 123 mg of vitamin C, which significantly improves calcium absorption. These vegetables are also useful for building a strong immune system. Broccoli also reduces the risk of birth defects, as a glass of broccoli provides 94 mcg of folic acid and vitamin B, which are essential for proper cell division in DNA synthesis.
Broccoli is extremely useful and for eye health. The lutein contained in them prevents age-related macular degeneration and cataracts. Vitamin A in them also helps to sharpen vision and maintain visual acuity.
Broccoli regulates blood pressure and are extremely useful in hypertension. Due to the content of magnesium and calcium, they are an excellent natural alternative for the treatment of high blood pressure.
Benefits of broccoli for women
Although beneficial to all, women bring special health benefits to the female half of humanity. It is true that not all ladies like this particular vegetable, but it works wonders with the female body.
On first place broccoli significantly helps weight loss and are used in various diets to achieve the desired body. They have been shown to speed up metabolism and support natural weight loss.
Vitamin E in broccoli is very valuable for the health of the skin, hair, eliminates harmful toxic substances and slows down the aging process in the body. The dietary fiber in broccoli aids digestion and prevents constipation, which many women are prone to.
Folic acid is often considered a predominantly female vitamin. It is important for fertility and has been shown to increase the chances of conception, and during pregnancy it maintains the health of both the fetus and the mother.
Broccoli also has a choleretic effect, which is extremely important in reducing cellulite, which affects a large number of women. Harmful fats in the body are reduced and the work of the liver is facilitated.
Benefits of broccoli for children
Although children rarely want to eat broccoli, the effect of broccoli on the growing body is extremely important. Vitamins in broccoli strengthen the child's immune system, do not cause irritation and allergies, protect against various inflammatory processes.
In recent years, there has been a serious increase in childhood obesity, namely broccoli helps against the accumulation of extra pounds. They can be combined with other vegetables if the child does not like their taste.
Harm from broccoli
Broccoli contains natural substances called goitrogens, which can affect the way the thyroid gland works. People with thyroid problems should avoid it consumption of broccoli. However, it is best to consult a doctor before being completely excluded from the menu.
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