It can be one of the vegetables that can cause the most controversy. Broccoli is not everyone's friend, However, this does not exempt it from having great properties that become wonderful benefits for the body.
We love to feed and give a useful information so that we all know the best values of each of the foods that nature gives us.
Broccoli has many options in the kitchen, its flavor is mild And if you are not very fond of its flavor, you can "camouflage" it in many ways by combining it with many other healthy ingredients.
Next we will talk about the properties, benefits, how you can cook it and how you can prepare a delicious broccoli cream.
Broccoli properties
It is rich in carbohydrates and proteins. This makes it a wonderful option for all those who decide to embark on a path towards vegetarianism or veganism.
It has a lot of fiber, It is one of the vegetables that has the most fiber, this helps us to maintain a digestive system that has full powers and also, avoid occasional constipation.
On the other hand, it has hardly any fat so it is ideal for any type of weight loss diet.
When it comes to vitamins, the vitamin C, K and A. While the minerals that it possesses the most is calcium and iron. Perfect to take care of our bones and avoid a possible anemia.
Approximately 100 grams of broccoli gives us:
- 31 calories.
- 0 grams of fat.
- 6 grams of carbohydrates.
- 2 grams of sugars.
- 2 grams of fiber.
- 3 grams of protein.
Broccoli benefits
As we mentioned before, it will depend on the properties of the food to know how many benefits it brings us. In this case, we first find a natural, fresh product, with a mild flavor and with multiple benefits.
- It has a large amount of antioxidantsAt a certain point in our lives, it is important to take into account which foods have the most antioxidants. This will affect the health of our skin and could also prevent us from cancer. Especially breast, uterine, prostate, kidney, colon or liver cancer.
- Protect the health of our heart, maintains a healthy rhythm and prevents tachycardia.
- Achieves lower triglyceride levels and high cholesterol.
- It is a good regulator of female hormonesyes, estrogens.
- The presence of chromium makes blood glucose is regulated and improves blood pressure.
- It is very good for detoxify the organismThis is achieved through antioxidants.
- As it is high in calcium, helps us protect our bones, bone health. Also, zinc, phosphorous, and magnesium will make them strong.
- Take care of our eye health. It prevents ocular degeneration, protects us from degenerative diseases such as cataracts and other ailments related to the eyes.
- For its content in vitamin C, it's good to keep a much younger, elastic, shiny and smooth skin. This vitamin creates more collagen in the body and makes it stay healthier and more flexible.
- Vitamin E protects skin cells and it makes the UVA rays not hit so aggressively.
- Due to its high level of fiber combat occasional constipation. In addition, it can treat cases of bloating, heartburn or inflammation.
- Generally strengthens the immune system.
Broccoli
How do you prepare
Broccoli can be cooked in a number of ways. If you are not passionate about broccoli but would like to benefit from all its virtues, take note of the best options you can have.
- Can be steamed. This is the best option that we can use since this way many properties are not lost. If you are looking to reduce cholesterol levels, this is the technique you should use.
- You can cook it with other vegetables or alone. That is, you can prepare it boiled.
- On the other hand, you can make tempura, batter it and fry it. It is the least advisable option because it contributes fats to your body that it may not need.
- You can combine it with eggs and make a broccoli omelette.
- Or a good option is to do a broccoli cream, which is very soft, is easy to do And it can get you out of a tight spot in the kitchen.
- Add it to soups and stews.
- Sautéed in the pan with other ingredients.
- It can be steamed and eaten cold together with a pasta salad for the summer months.
- You can have the sprouts and stems well chopped added to a dough of Pizza.
How to preserve broccoli
We leave you some tips so that the next time you buy a bouquet, you know how to store it so that it does not spoil. On many occasions they are very large and if we do not cook them whole we can lose them.
- Select the most compact bouquets. It must be dark green in color and feel fresh and slightly tender when touched.
- Alstore them in perforated plastic bags in the fridge drawer. They can last around 5 days. It is important that they are kept unwashed.
- Just wash it when you are going to consume it.
- It is sensitive to the substance ethylene, Therefore, avoid contact with the following fruits that have this compound: apples, kiwis, bananas, pears, tomatoes or peaches.
- You can freeze it, but it is recommended to steam it first and then freeze it once it has cooled down. It can last 8 months.
How to make broccoli cream
We want you to be encouraged to consume more broccoli and therefore, we want to help you by leaving you this simple recipe for broccoli cream.
Ingredients
- 300 grams of broccoli. Discarding the trunk.
- 150 grams of leeks.
- 1 liter of poultry broth.
- A large potato.
- 20 grams of butter.
- A splash of extra virgin olive oil.
- 150 grams of liquid cream or evaporated milk.
Preparation
- Prepare all the vegetables, clean, chop and reserve.
- In a casserole pocha the leek with a little olive oil and butter.
- Once it is soft and with a good color, add the broccoli and the finely chopped potato.
- Stir to mix the flavors, for 2 minutes.
- Add the liter of broth until it covers.
- Cook for half an hour.
- Once the vegetables are soft and done, with the help of a mixer arm, beat until you get a well homogeneous mixture.
- Add the cream at that moment and continue beating.
- Add salt and pepper to taste to rectify.
As you have seen, broccoli has wonderful options, now it is your turn to put Get to work and try this delicious cream.