Healthy and lean is a perfect combination for a vegetable and therefore attractive for anyone who wants to live a healthier life or lose a few pounds. Broccoli is packed with vitamins, mainly vitamin C, and minerals, but broccoli is mainly made up of water. The fact that this vegetable is also a tasty addition to the meal makes the broccoli a top vegetable. In addition, you can prepare broccoli in many different ways and mix it with other vegetables. As a puree it is attractive as a side dish for children with a healthy piece of fish or chicken. This well-known antioxidant should not be missing from our menu for a healthier life.
Broccoli consists mainly of water
Almost 90 ml of water per 100 grams. It proves that the main component of broccoli is water and therefore contains very few calories (about 32 kcal). Since broccoli is also high in fiber, it is an ideal vegetable for those looking to lose weight as it is nutritious but does not make you fat. Broccoli is one of the vegetables that has the most nutritional values in relation to its weight. And just like the rest of the cruciferous family (cabbage, Brussels sprouts, cauliflower …), broccoli is nutritionally very important because of the wide variety and amount of vitamins. It is a source of vitamin C, folic acid and beta-carotene (vegetable matter that the organism converts into vitamin A). Vitamin A or retinol contributes to the maintenance of body tissue, promotes resistance to infections and is essential for the proper development of the nervous system and our eyes. In addition, it is known for its antioxidant properties, just like vitamin C. Folic acid contributes to the production of red and white blood cells and the formation of antibodies in the immune system. That is why broccoli is also recommended for women who are pregnant, people who suffer from anemia or are recovering from an illness. In terms of minerals, broccoli contains a lot of potassium. Potassium is necessary for the transmission and triggering of nerve impulses, the functioning of muscle activity, as well as for the water balance inside and outside the cells. In addition, broccoli also contains high amounts of calcium and magnesium.
Choose well and store even better
Although broccoli is available all year round, the best time for this vegetable is winter and spring when they grow.
Fresh broccoli has small compact florets, which are green and sometimes brown, and a sturdy stem. It is better not to take specimens that are soft, yellow or have open florets. Broccoli can be kept in the refrigerator for about three to five days at home. If the vegetables are not kept in the refrigerator, the vegetables will quickly become wooden. It is better not to wash the broccoli before storing it in the refrigerator as the moisture will soften the broccoli and cause mold to form. The best way to store broccoli is to freeze the vegetables, for that the vegetables must be cooked in advance.
Cooked just right
In most preparations broccoli, like cauliflower, is eaten cooked and often in combination with other vegetables. Broccoli can also be eaten raw, but this is not the most common. The recipes in which the vegetables are used are very varied and are generally the same preparations as those for cauliflower: au gratin with béchamel sauce, combined with other vegetables or stir-fried with ham cubes in it, in a vegetable cream soup, in an omelette, as a side dish with pasta … The best way to wash broccoli is to run the vegetable under the tap before cooking, rather than submerge it in water to prevent nutrient loss. It is useful to cut the florets to the same size so that they are cooked at the same time. They should not be cooked for a long time: three or four minutes is sufficient, because then broccoli is al dente, there is no unpleasant cooking smell and all nutrients (especially vitamin C and minerals) are retained. In order not to lose nutrients, it is also advisable to boil the vegetable in a little water or to steam the vegetable.
Broccoli with cod
- Servings: 4
- Calories: 312
- Preparation time: 15 min
- Cooking time: 45 min
- Difficulty: easy
Ingredients
- 500g broccoli
- 4 unsalted cod fillets
- 6 cloves of garlic
- 4 dried red peppers
- 2 red tomatoes
- 100ml white wine
- 150ml fish stock
- olive oil
- salt
- Cooking broccoli: Cook the peppers on low heat for 15 minutes. Drain, remove seeds, skins and save. Cook the broccoli in a pan with salt until al dente.
- Fry the garlic: Peel the garlic and cut it into thin slices. Fry them in a pan with olive oil and then add the skinned and chopped tomatoes. Simmer on low heat for 15 minutes.
- Add cod: Add the paprika and cod. Stir a few times and then pour in the wine. Let the alcohol evaporate and then add the fish stock. Let it boil for another 10 minutes on medium heat.
- Serve with the sauce: Serve the cod warm on a bed of broccoli florets and pour the sauce over it.
Note
With a low fat content, cod is an ideal white fish that belongs in a healthy and balanced diet. Cod is rich in proteins, vitamins and minerals and gives every dish a unique taste.
Lukewarm broccoli salad with herb dressing
- Servings: 4
- Calories: 182
- Preparation time: 10 min
- Cooking time: 25 min
- Difficulty easy
Ingredients
- 500g broccoli
- 1 onion
- 1 tablespoon of chopped chives
- 1 tablespoon of chopped
- parsley
- 1 tablespoon of chopped dill
- 150g peas
- 5 tablespoons of olive oil
- salt
- black pepper
- Prepare sauce: Cut the onion into rings and fry in a pan with a little olive oil. Add the chopped herbs, peas and a pinch of salt. Wok for 5 minutes and keep it.
- Cooking broccoli: Steam the broccoli until it is al dente. Add to the pan with the peas and cook for a few minutes until they are mixed with the olive oil and herbs.
- Serve and garnish: Serve hot and garnish with a few sprigs of chives.
Note
Green pearls: peas are a source of energy because of the carbohydrates, proteins and fiber. The vegetable has many culinary possibilities, including processing it in purees, in onion-tomato sauces or serving as a side dish with meat or fish dishes.