In the last 20 years, broccoli has become a star vegetable and many have taken note of the importance of including it in our diet.
It is a vegetable that belongs to the cruciferous family and is originally from Italy where it was already consumed in the ancient Roman Empire where it was known as “bracchiumo” which means “branch” because it resembles a tree. Already at that time, the broccoli was consumed on a large scale.
Today we know much more about this superfood that is composed of water in more than 90% and contains large amounts of mineral salts such as calcium, sulfur, magnesium, potassium, fiber and beta-carotene, as well as vitamins A, C, B9 (folic acid ), E and K.
The ideal dose that is recommended to consume, is 80 grams a week.
We know that not everyone likes broccoli, especially children, but there are numerous ways to incorporate it into the usual diet without you almost noticing.
To convince you of the advantages of consuming this vegetable so particular and so energetic, we are going to give you several compelling reasons.
1) It is anticancer: This vegetable concentrates in its small branches a cocktail of vitamins, minerals and other compounds that are involved in the prevention of a large number of cancer.
Broccoli is, for example, an excellent source of beta-carotene, a pigment in the carotenoid family, an antioxidant that helps fight oxidative stress in cells.
The consumption of broccoli, provides a more than interesting compound called sulfarofano (natural organic sulfur), which would play an important role in the prevention of cancer of the stomach, colon, uterus, bladder, ovaries, kidneys, lung, of breast and prostate; since it detoxifies bacteria, at the same time it neutralizes the action of free radicals.
This applies to almost all vegetables belonging to crucifers that are also ideal for intestinal transit.
2) Protects the heart: Broccoli is an ally in the fight against cardiovascular diseases. It helps to decrease the bad cholesterol, increase the good and improve the muscular function of the heart.
The regular consumption of crucifers is associated with a low concentration of homocysteine in the blood, which decreases the risk of cardiovascular diseases, especially in menopausal women as well as kaempferol, an antioxidant that protects the heart.
It has been shown that consumption of 5 or more servings of broccoli a week (125 grams cooked or 250 grams raw) in women, significantly reduces the risk of mortality from cardiovascular disease.
On the other hand, the vitamin K that contains broccoli participates in the good coagulation of the blood, favoring its fluidification.
3) Prevents muscle cramps: We know that athletes are the first and most frequent victims of cramps and potassium along with the vitamin B of broccoli, they are important to avoid this frequent problem of muscles.
Another good reason to incorporate broccoli into our diet.
4) Favors the skin: Vitamins A and C present in broccoli help us achieve radiant skin. Both these vitamins and many others, favor cell renewal and regeneration of damaged tissues.
It is an ideal vegetable to combat the aging of the skin.
5) Take care of our eyes: Both lutein and zeaxanthin are two antioxidants that have the ability to reduce the risks of cataracts and macular degeneration, two diseases linked to age.
What is the best broccoli?
Choose broccoli with firm stems and compact “head”. The yellow flowers are synonymous with the fact that they are not completely fresh and that they will surely taste a bit bitter.
The stems are consumed. It is preferable to peel and cut them along so they cook at the same time as the rest.
Generally, we cook too much the broccoli and this causes that it becomes doughy and unappetizing at the same time that it loses many of its properties.
Cook, it preferably steamed and remove it when it is still crispy. In this way, it tastes better and conserves its nutrients better.
Refrigerator: You can keep it in the place reserved for vegetables for four or five days. After that time, it loses its nutritional properties.
Freezer: Blanch for five minutes with hot water and cool with ice water. Drain and store in freezer bags.
Lacto fermentation: Like cabbage, it can be transformed into sauerkraut. Use only the stems and cut them in a fine way.
To better take advantage of their nutritional qualities, it is better to consume raw broccoli. In a salad with a little olive oil, it is ideal.
Or, steam it briefly for five minutes to make it crispy.
What do you think about knowing a couple of recipes so that today you incorporate all the benefits of broccoli into a delicious meal?
Take note of these two recipes!
Broccoli puree (2 people).
– 600 g of broccoli.
– 2 potatoes
– 25 g of butter.
– 2 tablespoons of fresh cream.
– Salt and pepper to taste.
– Peel and wash the potatoes. Cut into small pieces. Reserve.
– Wash broccoli very carefully. Cut into small pieces. Reserve.
– Put water in a saucepan, add salt and bring to a boil.
– Place the potatoes and broccoli in the boiling water and cook for 15 minutes at minimum heat with the covered container.
– Once the vegetables are tender, remove and strain.
– Blend with the cream, salt, and pepper.
The broccoli puree is served hot to accompany white meats, red meats and fish. You can also combine it with a carrot puree and give it a different color at the same time you potentiate the nutrients.
It is a quick and easy recipe to make, as well as delicious.
You can also use it as an appetizer to accompany toast spread in a sauce made with garlic and olive oil.
Vegetable wok (4 people).
– 1 broccoli
– 1 carrot
– 200 g of beef.
– 1 red pepper
– 1 yellow pepper
– 1 onion.
– 1 spoonful of butter.
– 1 tablespoon of olive oil.
– 250 g of mushrooms from Paris.
– Peel the carrot and cut it into Juliana.
– Cut the broccoli into small pieces of equal size.
– Cut the peppers, remove the seeds and cut them into thin strips.
– Cut the mushrooms into slices.
– Peel and cut the onion into slices.
– Carefully wash all the vegetables.
– Put water in a saucepan and add broccoli, carrots, and peppers for five minutes. Remove when they are still crispy.
– Drain and dry, with a cloth if necessary, so that no water remains on the vegetables. Reserve.
– Inside the wok, heat the lard and olive oil and brown the onion together with the meat cut into strips.
– Add the vegetables and cook for 15 minutes, stirring gently each time. Pepper.
This recipe is ideal for those who make diets to lose weight because it has very little caloric content.
It is easy to prepare and remember that a real wok should always keep crispy vegetables.