What Is The Correct Way To Eat Broccoli?
Although we are only used to eating its flowers, the leaves and stems of broccoli contain nutrients that we should not waste. Find out more about it in this article.
Do you usually eat broccoli at least once a week? If your answer is no, from now on you may start doing it. This vegetable, in addition to being versatile, is famous for being a source of essential nutrients that, among other things, promote well-being.
According to a study published in Mini-Reviews in Medicinal Chemistry , it is a food with vitamins E, C, K and minerals such as iron, zinc and selenium. It also contains polyphenols and other substances with antioxidant action that promote health.
However, most consumers are unaware of the correct way to prepare it. Therefore, below, we will give some guidelines to start eating broccoli in the right way and making the most of all its nutrients. Pay attention!
What are the parts of broccoli you should eat?
People who include this food in their diet tend to eat only its flowers, throwing away the leaves and stems. The problem is that just in these parts of the broccoli there is an interesting concentration of nutrients.
For example, broccoli stalks have a significant amount of fiber, providing between 3 and 4 grams each. In addition, its leaves contain more beta-carotene compared to the stems and flowers.
How to include broccoli stalks in your diet?
The flavor of the broccoli stalks is slightly sweet and delicious. You can consume them by removing their outer layer and cutting them into pieces. For their correct preparation, they should be cooked before the flowers, since they take a few more minutes to be ready.
How to include broccoli leaves in your diet?
Broccoli leaves are overlooked without knowing that they also pack nutrients. The leaves are characterized by their beta-carotene content, which is an important antioxidant capable of reducing the risk of various diseases, such as macular degeneration.
They are also a source of vitamin A, important for strengthening the immune system and protecting vision, as detailed in a study published in Progress in food & nutrition science .
In addition, just 30 grams of broccoli leaves can provide 44% of the daily amount of vitamin C.
Broccoli leaves can be eaten in the diet in the same way that flowers are prepared. However, the best way to eat them is roasted, sautéed or with the steamed method.
What is the ideal way to eat steamed broccoli?
The way food is prepared plays an important role in preserving all its nutrients. In this case, it is important to know how to properly steam it.
This method of preparing broccoli helps to maintain its nutritional quality and, therefore, contributes to making it more beneficial in terms of health. In fact, in a study conducted in 2008 and published by the Journal of Agriculture and Chemistry it was determined that steaming is the proper way to prepare vegetables.
How to prepare it?
- It can be steamed alone or accompanied with other vegetables. For this, the ideal is to use a pot designed for steam cooking. It should be left there for about 15 minutes.
How to combine broccoli?
One of the advantages of eating broccoli is its versatility, which combines very well with other foods and flavors. This food goes very well with foods rich in vitamin B, such as tomatoes and spinach. It can also be consumed simply by dressing it with olive oil and lemon juice.
How to prepare a healthy broccoli salad?
This vegetable can be the main ingredient in your healthy salads in a balanced diet. In this case, we propose a simple recipe where you will also use tomatoes, green pepper, onion and some dressings. Simply delicious!
Ingredients
- 1 kg broccoli.
- 2 tomatoes
- 1 green pepper
- ½ onion.
- 150 g cooked shrimp.
- Olive oil.
- A little pepper.
- A pinch of salt.
Instructions
- Separate and wash the broccoli sprigs well. Cook al dente in salted water and when they are ready, drain and reserve in a bowl.
- Then the tomatoes are diced, the pepper in slices and we chop the onion into thin strips. Everything is mixed with the shrimp and then added to the bowl with broccoli.
- Serve the salad cold.
Eating broccoli with all its parts
The correct way to eat broccoli is taking into account that all its parts are full of nutrients that can be used. Choose cooking methods such as steam, as this will preserve its properties. And, finally, do not forget to include it regularly in your diet, as it is very beneficial.
