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Broccoli is a vegetable of the cabbage family, the predecessor and closest relative of cauliflower. The ancient Romans were the first to notice the advantages of broccoli when the wild “progenitor” of the vegetable inhabited the shores of the Mediterranean Sea. Then the product spread all over the world and took a special place in the cuisines of various countries.
Many people reject this vegetable because of its spicy-bitter taste. It appears due to the significant presence of sulfur in the product. Meanwhile, this component makes cabbage one of the most beneficial vegetables.
Is broccoli a Superfood?
Broccoli is a real superfood! This cabbage has low-calorie content and contains selenium, iron, calcium, vitamins A, E, K, PP, and other beneficial trace elements. It helps in weight loss, protects the skin from wrinkles, as well as improves the condition of the skin.
The unique properties of the product helped broccoli to take a place in the list of the 20 healthiest vegetables in the world. That is why nutritionists appreciate this product and include it in their diets.
How to choose broccoli?
Professional chefs have highlighted some tips that will help you choose fresh and delicious broccoli:
- Leaves and inflorescences should have a bright green color. The hard and thick parts of the vegetable indicate over-ripeness.
- Inflorescences should be compact, tightly closed, and green. Do not take yellowed heads with opening flowers.
- Pay attention to the defects of broccoli – there should be no black spots or rotting.
Broccoli: pros and cons
Broccoli is rich in its vitamin and mineral composition. It is an excellent source of vitamin c, vitamin a, folic acid, and chromium. This vegetable contains a lot of fiber and proteins, vitamin B, as well as manganese, phosphorus, Omega-3 fatty acids, and valuable phytonutrients.
As a result of more than three hundred scientific studies, experts have identified the most important benefits of this vegetable:
- prevents oxidative processes in the body.
- increases the body’s ability to eliminate carcinogens and oxidants
- prevents the destruction of DNA systems in the body
Broccoli strengthens the immune system, prevents the development of cancer, and also improves the condition of the digestive organs. Even though broccoli has many benefits for the body, some categories of people should use it with caution. The vegetable can cause an allergic rash and skin irritation. In addition, vegetables can hurt the thyroid gland. Be careful with the amount of product consumed or consult a specialist.
What is the healthiest way to cook broccoli?
Broccoli is a real storehouse of vitamins and trace elements. Under the influence of heat treatment, this vegetable loses its valuable qualities. To avoid this, choose the healthiest way to prepare the product – steaming.
This method of preparation will help to preserve all the valuable properties of broccoli. Boiling and cooking in the microwave are not suitable for asparagus cabbage. Boiling processes significantly reduce the indicators of glucosinolates and sulforaphane.
These substances are responsible for the preservation of vitamins and minerals in broccoli.
Roasting broccoli
In the process of contact with hot oil, broccoli loses some of its beneficial properties. However, roasting in a pan skillet is the fastest way to prepare a vegetable. Professional chefs recommend following the instructions of preparation:
- Bring water to a boil in a saute pan. Dip the broccoli inflorescences into boiling water. Cook the vegetables for 5-7 minutes depending on the size.
- After cooking, put the broccoli in a bowl with cold water and ice cubes.
- Peel the garlic and finely chop.
- Put the cooled inflorescences in a colander, and then cut into small pieces.
- Heat a frying pan with olive oil over medium high heat and put the chopped garlic there. Stir fry for just 1 minute.
- Add broccoli to the pan and fry for 5 minutes. Add salt, pepper, and seasonings to taste.
Steaming Broccoli
Eat steamed broccoli to get all the health benefits of the product. To prepare such dish correctly, follow the step-by-step instructions of the preparation:
- Rinse the broccoli. Immerse the plants for 10 minutes in salted cool water.
- Cut the cabbage stalk and cut the broccoli into inflorescences.
- Prepare a saucepan with water and put a steamer basket in it.
- Put the broccoli on the grid
- Steam broccoli for 4-5 minutes. Then immediately open the lid and put the vegetables on the dish.
Oven Baking Broccoli
Baking broccoli in the oven allows you to completely avoid the spread of unpleasant vegetable flavor. This is a great option for adherents of a healthy diet. To make a recipe, prepare the necessary ingredients:
- broccoli – 500 grams
- Parmesan cheese – 100 grams
- chicken egg – 5 pieces
- milk – 300 ml
- salt – to taste
- ground black pepper – to taste
- nutmeg – to taste
- greens – to serve
Step-by-step technology of preparation:
- Break the eggs into a large bowl. Add salt to taste, a little ground black pepper, and a pinch of grated nutmeg for flavor.
- Shake with a fork until smooth. Pour the milk into the eggs and mix thoroughly.
- Grate the cheese directly into a bowl with egg mass and mix everything well.
- Boil the broccoli in boiling water for 5-7 minutes.
- Put the broccoli in a baking dish. Pour with an egg mixture. Bake for 30-35 minutes.
Microwaving Broccoli
You can also cook broccoli in the microwave. It is another quick, but not entirely healthy way of cooking. Follow step-by-step instructions:
- Rinse the broccoli under running water and divide it into inflorescences.
- Take a deep bowl, add water and place the broccoli there.
- Cook the broccoli in the microwave on high power for two minutes.
Boiling Broccoli
Practice shows that cooking broccoli cabbage is not so difficult. To make the dish tasty and healthy, you need to follow some cooking tricks:
- Use a frozen vegetable with fresh inflorescences of rich color.
- Do not defrost or rinse broccoli beforehand. Otherwise, the vegetable will become soft and lose its shape.
- If you use fresh inflorescences, then rinse the broccoli under running water, remove the leaves, and chop.
- Cook frozen broccoli in water for 10-12 minutes from the moment of boiling. Cook fresh vegetables for no more than 6-8 minutes.
Sauteeing Broccoli
Use the technology of frying broccoli in a frying pan to make the vegetable crisp tender. It is the easiest way to prepare a wonderful side dish. To repeat the recipe, prepare the ingredients:
- broccoli cabbage – 800 grams
- butter – 20 grams
- vegetable oil – 3 tablespoons
- salt – to taste
Step-by-step cooking technology:
- With a fork, divide the broccoli into small inflorescences.
- In a separate bowl, boil clean water with a little salt.
- Transfer the soaked broccoli to boiling water and blanch for no more than 3 minutes from the beginning of boiling.
- After 5 minutes, transfer the blanched broccoli with a slotted spoon to a kitchen towel to remove excess liquid as much as possible.
- Heat the butter in a frying pan. Transfer the dried broccoli inflorescences to the hot oil and fry them on medium heat on both sides.
Blanching Broccoli
Blanching is the process of scalding in hot water. There are many ways to cook broccoli, but this one remains the most unique. To repeat this technique, you can use an instant pot or a regular saucepan. You will only need broccoli, lemon juice, or lemon zest. Follow the instructions:
- Peel the stems and inflorescences of broccoli. Cut into pieces.
- Add the broccoli florets to boiling water. The total time is 4 minutes.
- Add lemon juice and serve.
Air-fryer broccoli
You can also cook roasted broccoli in an air-fryer. There are many broccoli recipes, but this one is the most successful for a large company. Repeat the technology of preparation, following the step-by-step instructions:
- Divide the broccoli into inflorescences. Place them in boiling salted water for 4 minutes.
- Prepare a batter of beer, Kashira salt, cheddar cheese, eggs, salt, pepper, and flour.
- Lower each broccoli inflorescence into the batter and place it in a deep fryer.
Brilliant broccoli recipe
Broccoli in garlic sauce is a light, tasty, and healthy dish. The prep time is rather short – only 10 minutes. Follow the technology of preparation:
- Divide the broccoli into medium-sized inflorescences.
- Add cup water to the sheet pan.
- Put the broccoli in boiling water. Blanch the cabbage over medium heat for 2 minutes.
- Prepare the sauce. Melt a piece of butter, add sour cream and herbs. Warm it up.
- Pour the sauce over the boiled broccoli and serve. If the sauce is too thick, add some tablespoons of water.
Best Way To Cook fresh Broccoli
There are several ways to cook fresh broccoli – blanching, steaming, and stir frying. However, professional chefs advise steaming to preserve all the valuable properties of the product.
For this cooking method, you can use a steamer or an ordinary saucepan. The main thing is a heated container with water. The main thing is adding the broccoli to the water for a short time – no more than 4 minutes. Otherwise, all the beneficial properties will evaporate.
Does roasting broccoli destroy nutrients?
Eat broccoli raw if you want to get the whole mass of its nutrients. Heat treatment destroys half of the valuable substances in the product. However, you can prepare broccoli and preserve its beneficial properties at the same time.
To do this, use the correct cooking technology – boiling in salted water and steaming. Frying in a pan skillet will be a completely unsuitable method, vegetable oil releases a lot of toxic substances into the dish during combustion.
Which part of broccoli is the healthiest?
Nutritionists recommend eating absolutely all parts of broccoli. The stem is the most suitable for dishes – it has a rich cabbage taste and a pleasant aroma. It also contains sulforaphane, a substance that has anti-inflammatory properties and prevents the formation of tumors. The leaves and stems of broccoli are healthier than inflorescences.
Only 30 grams of leaves contain a third of the daily value of vitamin C. You can use any part of the product. Make your choice depending on the recipe and the purpose of use.Â
Is it okay to eat broccoli every day?
Nutritionists strongly recommend adding broccoli to your daily diet. This healthy low carb cabbage prevents the development of cancer and strengthens the walls of blood vessels in the body. Scientists from Johns Hopkins Medical School in the USA have found that 4 servings of broccoli (approximately 3-5 inflorescences) a day slow down the development of prostate cancer.
Broccoli also helps in weight loss and maintaining a balanced diet. However, if you suffer from stomach diseases and are predisposed to allergies, do not use the product on a daily basis.
How long does fresh broccoli last in the fridge?
You can easily keep broccoli fresh in a regular refrigerator. Put the vegetables in a plastic bag without air and freeze them. In this form, you can store broccoli for up to 10 days. Do not rinse the vegetable before storage: water will accelerate the spoilage of the product.
You can pre-freeze the blanched product and store it for several months. But use boiled broccoli for no more than 1-2 days.
Can you freeze fresh broccoli?
Professional chefs do not recommend freezing broccoli raw. Due to the low temperature, the inflorescences will simply crumble into dust and it will be impossible to cook them. To preserve the appearance, you need to store frozen broccoli florets in small containers.
To freeze broccoli without harming its structure – use blanching. This method allows you to remove enzymes that promote oxidation. Thus, vegetables will not acquire a nasty smell but retain their taste and structure. Carry out blanching in one of 2 available ways: steamed, or in water.
Both options are perfect for preparing broccoli for freezing. The main thing is to remove excess moisture.
Preparation before you cook broccoli
Broccoli is a finished product. Before cooking, it is enough to properly rinse and dry it. Place the broccoli in a bowl of cold water to remove the dust. Next, rinse the vegetable under running water.
To remove excess moisture, dry the broccoli with paper towels. If the inflorescences are large, divide them into smaller parts. This way it will be easier for you to wash and cook the product. Also, large inflorescences are an accumulation of debris and dust.
Common tips for cooking fresh broccoli
Professional chefs have highlighted some tips that will help you cook broccoli without difficulty. Among them:
- Do not overheat the product to preserve the structure.
- Place the vegetable in cold water after boiling. This will help to preserve the unique taste of the product.
- Add ice to boiling water when cooking broccoli. This will help not to overheat the product.
Verdict
Broccoli is a unique superfood beneficial for maintaining body health. It contains vitamins, minerals, and nutrients. However, you must choose the right cooking technology to preserve the structure and nutritional value.
Give preference to steaming, or blanching. Such methods allow avoiding overheating of the product. Choose your favorite recipe and start including delicious and healthy broccoli in your diet!