Broccoli is a very famous vegetable all over the world, recognized for the large amount of benefits for the body, distinguishing itself for its anti-inflammatory action, for its anti-carcinogenic properties and for its alkalizing power that helps improve the health of the body.
This food is considered one of the most complete and nutritious, since it is a source of vitamins C and E, beta-carotene, flavonoids, isotocyanates, sulfur compounds, dietary fiber and lutein, but contains few calories.
However, most people are unaware of the correct way to cook it and often eat only the main part of the vegetable. To start eating broccoli properly and to get all its nutrients, below we want to share with you more information about this vegetable and its proper consumption.
What parts of broccoli should you eat?
People who include broccoli in their diet usually eat only the main part, discarding the leaves and stems. What most people ignore is that it is precisely in these parts of broccoli that a large amount of nutrients are concentrated that should be consumed.
For example, broccoli stems contain a significant amount of fiber which, in fact, exceeds that of the central part. In addition, the leaves contain beta-carotene in greater quantities than the stems and the central part.
How to include broccoli stems in your diet?
The flavor of the broccoli stalks is slightly sweet and extremely delicious. You can eat them by removing the outer layer and cutting them into small pieces. For proper preparation, you must boil them before the main core as they take a few more minutes to be ready.
How to include broccoli leaves in your diet?
Broccoli leaves are ignored without knowing that they are a very important part of this plant, as they are rich in nutrients. The leaves have a high content of beta-carotene, a fundamental antioxidant able to reduce the risk of breast cancer and the chances of developing age-related macular degeneration.
They are also a source of vitamin A, which is important for strengthening the immune system and protecting vision. Just 30 grams of broccoli leaves can provide 44% of the recommended daily amount of vitamin C.
Broccoli leaves can be eaten the same way as the main part, but the most delicious preparations are roasted, stir-fried or steamed.
What’s the ideal way to eat steamed broccoli?
Most people don’t take this into consideration, but how they prepare their food plays an important role in the storage of their nutrients. In this case, it is essential to know how to cook steamed broccoli the right way, since it depends on whether or not you get the benefits.
The preparation that we present in the following lines allows you to get all their nutrients and give incredible benefits to the body.
A study conducted in 2008 and published in the Diario De Agricultura y Química established that steaming is the suitable method for preparing vegetables, as it allows to preserve the majority of the nutrients, resulting in healthier results.
How to prepare them?
You can cook broccoli alone or with other vegetables. The ideal would be to use a steamer in which to leave the broccoli for about 15 minutes.
What to combine with broccoli?
One of the benefits of broccoli is that it is a very versatile food that pairs well with other foods and flavors. It is perfect with foods rich in B vitamins, like tomatoes and spinach. Furthermore, it can be eaten more easily by seasoning it with olive oil and lemon juice.
How to make a healthy broccoli salad?
This vegetable can be the main ingredient in a healthy salad to be included in a balanced diet.
- 1 kg of broccoli
- 2 tomatoes
- 1 green pepper
- ½ onion
- 150 g of boiled shrimp
- olive oil
- a pinch of pepper
- a pinch of salt
- Separate and wash the broccoli well. Cook them in salted water, leaving them quite hard. Once ready, drain and pour them into a bowl.
- Afterwards, cut the tomatoes into cubes and the pepper into slices, and finely chop the onion. Mix everything with the prawns and then add the bowl of broccoli and season.
- Serve the salad cold.