Delicious and healthy broccoli. Broccoli cabbage: useful properties and contraindications

Broccoli in our diet appeared relatively recently. In the USSR, it was not grown, it was not sold in stores, ordinary citizens knew practically nothing about it. Today, the situation has changed dramatically. Broccoli, the benefits and harms of which have been studied up and down, is recommended to eat from infancy. It has been successfully used to maintain the beauty and health of people. Beneficial for women during pregnancy and weight loss.

The calorie content of broccoli is only 34 kcal per 100 g. The same amount contains:

• 2.82 g proteins;
• 0.37 g fat;
• 6.64 g of carbohydrates.

With a sufficiently low energy value of the product, broccoli contains a lot of vitamins. So, the following beneficial vitamins were found in it:

• E, which is a powerful protector of cells from the effects of toxicants, has a high antioxidant activity.
• B vitamins (B 1, B 2, B 3, B 6, B 9), which normalize energy metabolism and metabolic processes, assimilation of amino acids, have a positive effect on brain activity.
• C, which helps to strengthen the immune system, is necessary for the proper formation of bone and connective tissue, normalizes permeability through the walls of capillaries, and protects the body from the action of free radicals.
• PP, which is an effective regulator of cholesterol in the blood, able to protect against the formation of blood clots, involved in the conversion of fats and sugars into energy.
• U, which is a rare guest in our diet, but very important for the treatment of ulcers and erosions of the stomach, is needed for the synthesis of certain amino acids and vitamins, and can reduce diabetic symptoms.
• K, which is involved in the synthesis of proteins from amino acids, increases blood clotting, is necessary for the absorption of calcium.
• A, necessary for good vision, which has a powerful antioxidant effect.

Broccoli also contains a wide range of trace elements, including sodium, potassium, selenium, iron, manganese, chromium and others. In addition, broccoli contains essential amino acids, chlorophyll, fiber, folic acid, sulforaphane and synergine. The last two substances benefit from being successfully used in the treatment of oncological diseases.

Useful properties for the body

• normalization of growth of nails and hair;
• bile production;
• excretion of substances formed and accumulated in the body after taking medicines;
• normalization of blood sugar levels;
• removal of excess fluid from the body;
• acceleration of tissue regeneration processes;
• strengthening the walls of blood vessels.

Children

For baby food, the beneficial properties of broccoli are invaluable. No wonder it is recommended to introduce it into the baby's diet among the first complementary foods.

• Fiber helps the baby's intestines to cope with unusual food, improves peristalsis and absorption of substances.
• Phytoncides are beneficial for strengthening immunity, which is especially important for formula-fed babies.
• Be sure to include in the diet of children with paratrophy, because it has a low calorie content, while it brings a feeling of fullness, which helps to reduce weight.
• Provides the baby with the necessary natural vitamins and microelements, which are much more effective than those that the body receives from synthetic multivitamin preparations.
• Vitamin K is needed for calcium absorption and bone growth, which is important especially for children due to the high rate of development.
• Thanks to chlorophyll in its composition, it is a good tool for the prevention of iron deficiency anemia in children.
• Protects the baby's vision from various pathogenic factors.

Women

Any woman cares about her beauty, which depends not only on natural data. In many ways, it depends on the efforts made - physical activity, diets, cosmetic procedures.

Adhering to various diets, eating broccoli helps to saturate the body with useful vitamins and minerals, which in turn has a positive effect on the condition of the skin and hair.

The beneficial properties of broccoli are preserved when applied externally. Face masks containing broccoli juice reduce inflammation on the skin, are part of detox procedures, and stimulate the protective mechanisms of skin cells.

Broccoli seed oil has a good effect on hair. When applied to the scalp, the hair becomes smooth, does not tangle, and their shine increases.

The already mentioned substance sulforaphane from broccoli is a prophylactic drug against the occurrence of breast cancer.

Thanks to folic acid, broccoli is well suited for older women, as it helps to suppress the unpleasant symptoms of menopause with an estrogen-like effect.

men

The benefits of broccoli for men are due to the content of a loading dose of vitamin A, which is not only to maintain visual acuity. Vitamin A contributes to an increase in the number of sperm, which is important in family planning. Manganese and selenium contained in this vegetable also help maintain reproductive function.

Eating broccoli reduces the risk of prostate cancer. All thanks to sulforaphane, or rather its predecessor contained in broccoli, glucoraphanin. This substance helps fight free radicals and prevents a number of diseases.

And most importantly, broccoli helps men remain men. This is due to the fact that it is able to reduce the production of the female hormone in the male body.

Benefits of broccoli during pregnancy

Pregnancy is associated with increased stress on all systems of a woman's body. There is a change in the hormonal background, a deficiency of minerals is experienced, body weight increases. Introducing broccoli during pregnancy:

• helps fight edema by normalizing water-salt metabolism;
• contributes to the systematic weight gain, because it is very important to prevent the appearance of additional risk factors for the musculoskeletal system, cardiovascular, endocrine systems of the expectant mother;
• ensures the intake of natural folic acid into the body, which is necessary for the onset of pregnancy and gestation, proper cell division;
• helps to absorb calcium, which means keeping teeth, hair and nails in good condition;
• phytoncides as part of this vegetable are able to fight some types of bacteria, which means they are quite capable of replacing antibiotics that are harmful in this position;
• can cope with constipation due to its high fiber content.

However, do not abuse broccoli because of its ability to interfere with the absorption of iodine, and this element is necessary for the expectant mother in large quantities.

Application in dietetics and for weight loss

In nutrition, it is believed that broccoli is a unique product, eating which will permanently and quickly get rid of extra pounds. There are many plausible myths associated with the use of this vegetable for weight loss.

Broccoli is not the negative calorie food some people think. However, it is very low in calories, making it a great diet food.

In addition, the proteins that make up its composition, comparable to proteins from meat, also benefit. During weight loss, insufficient protein intake from foods can harm the heart muscle, as the body begins to expend its own resources and, first of all, it is she who suffers.

Some nutritionists recommend eating raw broccoli to get the most out of it. But due to the fact that this cabbage gives a high load on the gastrointestinal tract, it is better not to do this for people suffering from ulcers, gastritis and increased gas formation.

In addition, it is very problematic to rinse the inflorescences of fresh broccoli well, and because of this, the risk of infection with E. coli increases significantly. In this case, the harm from broccoli will be incomparable with the potential benefits.

The best option for its preparation is to boil it for a couple or in a small amount of water for 5-7 minutes and sprinkle with a little olive oil. So the vitamins do not have time to collapse, and their fat-soluble representatives are well absorbed with the oil. The fiber in boiled broccoli will remain and will help improve intestinal motility.

Sodium and potassium in broccoli normalize the water-salt balance, and this leads to the elimination of fluid stagnation, reduction of edema and signs of cellulite.

Broccoli provides the body with chromium, which is involved in fat metabolism (its lack leads to an increase in adipose tissue), and also helps to increase muscle tone, regulates blood cholesterol levels and helps convert glucose into energy.

Harm and contraindications for use

No matter how paradoxical it may seem that broccoli can bring not only benefits, but also harm, it is absolutely true. With all the benefits of this vegetable, there are certain restrictions on its use, which will not allow harm.

1. The main rule that needs to be learned is that in no case should you use a decoction of broccoli, which is saturated with purines during the cooking process. They, in turn, lead to a violation of purine metabolism and the accumulation of uric acid in organs and tissues. This can lead to a serious disease such as gout.
2. Care should be taken when using broccoli for people who have problems with the pancreas or gastritis, so as not to aggravate the situation and cause even more harm to health. In this case, it is strictly forbidden to eat raw broccoli.
3. In order not to negate all the benefits of a rich chemical composition, broccoli should not be subjected to prolonged heat treatment. There will be no harm from such a product, but there will not be much benefit either, since in this case most of the vitamins will be destroyed.
4. It is also not recommended to fry this cabbage in oil. Such dishes are not only enriched with carcinogens, but also cause a significant blow to the liver.
5. Broccoli can harm those people who have an individual intolerance to one of its components.
6. Vitamin K, due to its ability to increase blood viscosity, can harm people suffering from varicose veins or migraines, and can also lead to blood clots in the elderly.
7. It is worth limiting the use of broccoli to patients with impaired thyroid function, since the isocyanates in its composition are harmful by preventing the absorption of iodine.

Jan-8-2017

What is broccoli?

What is broccoli, the benefits and harms of broccoli cabbage for human health, what medicinal properties does it have, all this is of great interest to those who lead a healthy lifestyle, monitor their health, and are interested in folk methods of treatment, including with the help of vegetables and fruits. So we will try to answer these questions in the following article.

Broccoli, or asparagus cabbage (Brassica oleracea or Brassica sylvestris) is an annual vegetable plant of the Brassicaceae family, a variety of garden cabbage.

The closest relative and genetic precursor of the cauliflower.

In these varieties of cabbage, not the leaves are edible, but the unopened inflorescences. Outwardly, broccoli inflorescences almost do not differ from cauliflower: its stems end in green heads.

Because of its origin, broccoli is sometimes referred to as Italian asparagus. The birthplace of broccoli is the Mediterranean, the Romans grew it two thousand years ago.

She gained world fame after she came to America and, thanks to her valuable nutritional properties and unpretentiousness in cultivation, she even replaced cauliflower.

Cabbage is unique, due to its low fiber content against the background of a high amount of protein (close to the animal), delicate texture. The culture is recognized as dietary.

There is a completely original form of broccoli called "romanesco broccoli". It is interesting in that it forms a cone-shaped yellow-green head, consisting of small cones arranged in a spiral, which in turn consist of even smaller cones, etc. There is an opinion that Romanesco broccoli is a hybrid of broccoli and cauliflower. In terms of cultivation, growing season, taste and medicinal properties, it is identical to broccoli.

In addition, there is a variety of East Asian cabbage - Chinese broccoli Kailan, which is similar to European broccoli.

Useful properties of broccoli:

This cabbage is useful, first of all, by the amount of vitamins it contains. Unlike other types of cabbage, broccoli contains 2 times more vitamins A and C, not to mention vitamins B1, PP and minerals, namely, potassium, calcium, magnesium, copper, iodine, phosphorus, chromium and copper.

Broccoli has not only these qualities, but also a fresh smell of greenery. It is also rich in vitamin C (70 mg%), which, however, is more in Brussels (120 mg%), but the presence of a large amount of vitamin E (tocopherol) brings it to one of the first places among vegetables.

Broccoli contains many nutrients, including sugar, vitamins PP, group B, choline, carotene, methionine, which prevent the accumulation of excess cholesterol in the blood. It contains phytin, which helps to remove salts of heavy metals from the body.

Compared to cauliflower, broccoli contains significantly fewer purines, so it can be recommended for people suffering from gout and kidney stones. Shoots with unopened buds are eaten. First, the main shoots are cut off, and then (after 3 weeks) the side shoots.

Studies have shown that regular consumption of broccoli is an effective prevention of many types of cancer, including cancer of the cervix, breast, prostate, lung, rectum, kidney and liver. This is due to the unique composition of cabbage, which includes beta-carotene, selenium, vitamins A, C, E, potassium, zinc, sulfur, and a number of amino acids. Thanks to the listed elements, this vegetable is a detoxifier. It helps to remove free radicals and toxins from the body.

Like other types of cabbage, broccoli is rich in fiber, which is necessary for violations of bowel function, in particular for constipation. Magnesium and vitamins maintain the necessary acidity of gastric juice, improve digestion and the absorption of nutrients from food.

According to research, the inclusion of asparagus in the diet helps to preserve the youthfulness of the skin, as well as protect it from the harmful effects of the environment. Beta-carotene, vitamins C, E group B give the skin and hair a radiance and a healthy look.

Omega-3 fatty acids, vitamins and beta-carotene help to remove excess cholesterol from the body, and also have a beneficial effect on the functioning of the cardiovascular system and regulate blood pressure.

Vitamins and phosphorus, which are part of asparagus cabbage, improve eyesight, so broccoli is especially recommended for people working at a computer. These substances are powerful protection against macular degeneration and cataracts.

Broccoli and its juice increase the body's defenses and resistance to infections. Due to its high calcium content, this vegetable strengthens bones, so it should be present in the daily diet of children, adolescents, pregnant women, nursing mothers and the elderly. The lack of iron and a number of proteins is the main cause of anemia. A large number of these substances are present in asparagus cabbage.

In addition to all of the above, broccoli has an excellent taste. It can be boiled, fried, added to soups and salads. When cooked, it is very similar to asparagus, hence its second name.

Contraindications:

Doctors do not advise people to eat raw broccoli:

• with increased acidity of the stomach;
• who, for health reasons, are forbidden to eat foods containing coarse fiber;
• who has an individual intolerance to the vegetable. But this, fortunately, is extremely rare.

In all other cases, doctors unanimously recommend eating miracle cabbage as often as possible.

The medicinal properties of broccoli are due to the presence of many useful substances. For example, the presence of folic acid, thiamine, riboflavin, methionine and choline in broccoli significantly improves the medicinal qualities of this product. Broccoli helps to quickly restore strength, so it is recommended for people who are weakened after an illness or have undergone surgery. It must be present in the diet of children and pregnant women.

Scientists have found that broccoli contains the substance sulforaphane, which destroys bacteria that contribute to the development of stomach ulcers.

This vegetable is also considered an excellent prophylactic against cancer. With regular use of it in food, the likelihood of atherosclerosis is significantly reduced. It should also be remembered that broccoli is an excellent cosmetic product that slows down the aging process in the body.

Broccoli cabbage normalizes the exchange of female sex hormones - estrogens, blocks the carcinogenic effects of their metabolites, which cause the growth of tumor cells in the uterus, ovaries, mammary gland, testicles, prostatitis, thyroid gland, organs of the gastrointestinal tract (stomach, rectum, pancreas).

Broccoli accelerates the excretion of harmful substances from the liver: metabolic products of alcohol-containing substances, allergic substances, enhances and maintains the activity of the body's natural cleansing systems in chronic inflammatory processes.

Broccoli is especially valuable for its vitamin C, which can last for more than a year. Broccoli cabbage contains phytoncides, which have an antibacterial effect. Fresh broccoli juice is used in the treatment of gastric and duodenal ulcers. Broccoli juice promotes healing of ulcers and quickly leads to recovery or a significant improvement in health.

Traditional medicine recommends broccoli juice for diseases of the spleen, jaundice, and mixed with a decoction of cabbage seeds for insomnia. Raw broccoli cabbage juice reduces warts, and the seeds have an antihelminthic effect.

Treatment of dysbacteriosis and flatulence:

Mash 200 g of boiled broccoli with 1 tablespoon of honey, add 1/2 teaspoon of ground cumin. Take 4 tablespoons 3 times a day 1 hour before meals with dysbacteriosis. The course of treatment is 7 days.

100 g of broccoli pour 300 ml of water, boil over low heat for 10 minutes, strain. Grind broccoli with a blender, mix with broth. Take 1 time per day for flatulence. The course of treatment is 5-7 days.

With dysbacteriosis, take 200 ml of broccoli broth daily. The course of treatment is 7 days. During treatment, include as many dairy products as possible in the diet.

Treatment of gastric and duodenal ulcers:

Sprout 10 g of broccoli seeds. Eat within 3 days, adding to food. The course of treatment is 21 days.

Pour boiling water over 100 g of broccoli and chop with a blender, adding a little boiled water if necessary. Mix 10 g of germinated broccoli seeds with the resulting puree. Take 2 tablespoons 3 times a day 1 hour before meals to prevent exacerbation of gastric and duodenal ulcers. The course of treatment is 21 days.

How to treat chronic hepatitis with broccoli?

200 g of broccoli pour 1 liter of water, add 10 g of carrot seeds and 15 g of sandy immortelle grass, boil over low heat for 20 minutes, strain. Take 150 ml 3 times a day 1 hour before meals. The course of treatment is 30 days.

500 g of broccoli steamed, mashed, mixed with 10 g of crushed dandelion leaves. Take 3 tablespoons 3 times a day 1 hour before meals. The course of treatment is 2 months. Take a break for 30 days, then repeat the course of treatment.

Recipes from the book by Daria Nesterova “We are treated with vegetables. Healers from the beds.

How to cook broccoli properly?

You can eat broccoli both raw and boiled, fried, steamed, along with stems and leaves, because all cabbage is completely rich in healing substances.

It is enough just to add a little fresh broccoli to any vegetable salad, and season it to taste, as broccoli goes well with sour cream, and is also an excellent side dish for meat and fish.

When cooking broccoli, remember that long-term heat treatment destroys nutrients, which means adding broccoli at the very end of cooking.

It's good to know that microwaving broccoli will lose up to 85% of its key health benefits, while steaming will only reduce them by 6%. The most useful cooking method can be considered slow stewing in a small amount of water and no longer than 10 minutes. This will save all the nutrients, as well as supply them with the water in which the cabbage was stewed. This makes soup with the addition of broccoli a storehouse of vitamins.

Why is broccoli useful in weight loss diets?

Broccoli is a fairly nutritious food that will help you lose weight without starving. Cabbage can be eaten in almost unlimited quantities, since the calorie content is only 30 Kcal per 100 grams of product. Among the main positive aspects of the diet are:

• saturation of the body with useful substances and vitamins;
• almost the lowest calorie diet, except for the sauerkraut diet and some mono-diets;
• antioxidant effect;
• preventive action against certain diseases.

Once a week, you can arrange a fasting day for yourself on this cabbage. Broccoli soup prepared specifically for weight loss is optimal for this. Such a dish will curb your appetite, because the combination of vegetables and liquid satisfies the feeling of hunger. All the ingredients in the soup will help you lose weight and support your immune system.

How to make broccoli soup: a large potato tuber and a medium onion are crushed and then stewed in a small amount of water for about 5 minutes; after that, 300-400 g of inflorescences are added to them and cooking is continued for another quarter of an hour; the prepared vegetables, together with the broth, are ground with a blender until a homogeneous puree is formed. Skimmed milk, a little salt and spices can be added to the dish. On such a day, the system of fractional nutrition is observed, that is, the resulting portion of the soup is divided into 5 doses. Plentiful drinking is shown, consisting in the use of water, herbal and green tea.

Broccoli is an annual vegetable related to cauliflower. Its looser heads than cauliflower are purple or deep green in color. Two thousand years ago, its beneficial properties and undemanding care were discovered. Dietary soups and delicious salads are prepared from broccoli, it is fried, frozen, pickled. The peculiarity of the vegetable is its high content of protein, vitamin C, provitamin A. Recent studies have led to the discovery of substances in the vegetable that help fight cancer.

Nutritional value and health benefits of broccoli

One cup of kale, disassembled into florets, contains 4 g of carbohydrates, 2 g of protein and 1.8 g of vegetable fiber. Broccoli is the champion in the content of ascorbic acid, this vitamin is the same as in lemon - 110% of the daily value. By the presence of a huge amount of vitamin A (43% of the daily value), broccoli is not inferior to many other vegetables. Vitamin U, present in high concentrations, helps with ailments associated with stomach ulcers. It is not inferior to cauliflower in terms of potassium, sodium, iron, phosphorus, calcium.

Easily digestible broccoli protein is comparable in quantity to green pea proteins. Essential amino acids, lysine, isoleucine in the composition of broccoli give the right to almost equalize it in terms of the content of these substances with beef and chicken egg protein. Broccoli contains healthy omega-3 and omega-6 fatty acids, lignans, phytosterols, which fight excess cholesterol. broccoli contains many trace elements important for health: iron, selenium, phosphorus, sodium, magnesium, zinc, copper, calcium

The calorie content of this dietary product is low - 32 kilocalories per 100 grams. Together with nutritionists, cabbage is recommended for use by cosmetologists and doctors.

The vegetable is useful in diseases of the digestive system. Fiber and dietary fiber help to eliminate toxins from the intestines. The substance sulforaphane, contained in broccoli, kills bacteria that provoke peptic ulcers of the gastrointestinal tract. Magnesium improves digestion. Broccoli in general stimulates the secretion of bile and improves appetite.

Broccoli removes unnecessary fats and fatty acids from the body, providing a reduction in the level of bad cholesterol in the body. And cabbage proteins prevent its accumulation in the body. Broccoli prevents the progression of atherosclerosis - choline and methionine do not allow cholesterol to accumulate. If you cook broccoli for a couple, then its beneficial properties will be preserved, which, in particular, will help to effectively cope with excess cholesterol.

Lutein, zeaxanthin, vitamins C and E, β-carotene contribute to the preservation of youth. Iron, copper and proteins in broccoli, when consumed regularly, help anemic patients. Vitamins, β-carotene and omega-3 fatty acids support the heart muscle. Eating cabbage reduces the likelihood of strokes and heart attacks. Sulforaphane promotes the accumulation of enzymes that protect vascular cells and the circulatory system.

In the course of medical and scientific studies, the benefits of broccoli in the prevention of cancer of the prostate and breast, ovaries, bladder and colon have been revealed. Under the supervision of American doctors, prostate cancer patients ate broccoli dishes at least twice a day, which helped block tumor growth. The vegetable is advised to eat in the treatment of radiation sickness - sulforaphane stops the growth of skin cancer cells. The substance indole-3-carbine stimulates the immune system to fight cancer cells. Sinegrin destroys cancer cells. The substance anetholtrithion reduces the risk of colon and breast cancer. Sulforaphane, which accumulates in the greatest amount in broccoli sprouts, absorbs bacteria that cause stomach ulcers.

Broccoli helps to normalize the water-salt balance in the body. Potassium gently and harmlessly removes excess water and salt from the body. Vitamin K helps the body get vitamin D. Phosphorus and calcium preserve the intellect, contributing to the efficiency of the brain, and strengthen bone tissue. According to recent data, broccoli is useful for arthritis - it inhibits the process of destruction of cartilage in the joints. The use of cabbage increases the protective properties of the human body when exposed to radiation.

Doctors recommend eating broccoli for nervous conditions. Broccoli helps to cope with stress. The six B vitamins found in kale help restore stress-torn balance. The vegetable is also good for the thyroid gland. Carotenoids are good for vision, protect against cataracts. Broccoli improves the condition of hair and skin.

Contraindications and harm of broccoli

Broccoli should not be eaten by people with pancreatic diseases and with high acidity. When boiling cabbage, its broth should be drained and thrown away. The harmful substances guanine and adenine in the liquid make the decoction unsuitable for consumption.

Broccoli for adults and children

It is recommended to include a vegetable in the diet of the elderly and debilitated people. Broccoli phytoncides increase immunity, prevent microbes from multiplying, creating "barriers" for the development of respiratory viral and bacterial diseases. To protect against colds, you should drink a glass of fresh broccoli juice once a day.

Doctors suggest including cabbage in the diet of pregnant women and women planning to conceive a child. Regular consumption of broccoli reduces the trouble of the appearance of pathologies in a child. Broccoli is good for kids. From 7-8 months, cabbage can be introduced into the baby's diet as complementary foods.

To get the most out of broccoli dishes, it's best to eat it fresh, raw. If the vegetable is ripe and harsh, then to preserve its medicinal properties, it should be stewed for no more than 2-5 minutes or cooked in a double boiler.

Colored and Brussels sprouts, turnips, watercress and our heroine broccoli deserve close attention in a healthy diet.

Already heard about the benefits of broccoli and want some practical advice?

Click on item #3 and check if you have any restrictions for delicious dishes from item #5.

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Composition and calories

Fresh broccoli is low in calories. Per 100 grams - 34 kcal.

Glycemic index 12.

The composition of BJU is based on carbohydrates (7 grams) and proteins (3 grams). And although there are few proteins, they contain all the essential amino acids.

Dietary fiber - 10%(for an adult).

nutritional value. Broccoli is a leader in vitamins C and K with a rich array of other essential nutrients.

Here are the numbers as a percentage of the average daily value for an adult according to the National Department Agriculture USA.

Vitamins - in descending order:

• Vitamin C - 149%
• Vitamin K - 127%
• Vitamin B9 - 16%
• Vitamin A - 12%
• Vitamin B6 - 9%
• Vitamin B2 - 7%
• Vitamin B1 - 5%
• And also B5, E, B3.

Minerals - in descending order:

• Manganese - 10%
• Sodium - 9%
• Phosphorus - 7%
• Calcium and magnesium - 5% each
• Selenium - 4%
• As well as zinc, copper, iron.

The main highlight of broccoli is healing biologically active compounds that bring the vegetable to the top of the charts for food prevention of early aging and severe pathologies, including oncology.

Useful properties of broccoli

Let's talk in more detail, not missing the unique advantages of a curly beauty.

How to store?

We store large stocks of cabbage in wooden boxes, covering the bottom with paper, in free laying with the possibility of ventilation. One layer of inflorescences, the cut of which can be covered with wax. Shelf life in a dark pantry - up to 4 months.

And it is advantageous to freeze broccoli quickly at a temperature of -20 and below, after blanching and cooling in ice water.

For dessert - how to cook delicious recipes

If you're unfamiliar with the beauty of broccoli at its simplest (raw and steamed), the 2 dishes below are the best bet to fall in love on the first try!

Broccoli stalks salad

A waste-free juicy recipe that will delight practical chefs.

We need:

• Broccoli - 1 stem (no florets!)
• Cucumber, carrot, apple - 1 pc. medium size (or to taste)
• Greens optional: dill, parsley, cilantro
• Salt, pepper - to taste

For sauce:

• Sour cream - 4 tbsp. spoons
• French mustard - 1 teaspoon
• Garlic - 1 clove (squeeze through a press)

How to cook: quick and easy!

We clean the stem from inflorescences, update the cut and peel it with a vegetable peeler or a thin knife.

We also peel the carrots and apples, and cut off the tips from the cucumber.

Three vegetables in strips on one of the nozzles "Berner". If there is only a regular grater, choose a large one. Finely chop the onion and herbs.

Prepare the sauce: sour cream, mustard, garlic gruel.

Combine all the grated vegetables with the sauce and mix.

How to boil broccoli

Thank you multicooker!

We love to steam broccoli (4-5 minutes). It is believed that this cooking allows you to save more nutrients.

The general rule for preserving sulforaphane is to leave al dente cabbage slightly undercooked. Any heat treatment should not take more than 5 minutes.

We throw it into boiling salted water, where you can add a little lemon juice so that the cabbage is guaranteed to retain its beautiful color.

How many minutes to cook broccoli is a common question when you first meet.

• Raw cabbage requires 5-7 minutes over moderate heat.
• Frozen - 10-12 minutes (if you throw it without first defrosting, and this is how the most delicious vegetable will turn out).

Nice bonus!

Already in the 1st minute in hot water (and even just from pouring boiling water), slicing cabbage loses that bitter taste, which occasionally scares away from it in its raw form.

If we are cooking in a frying pan: throw in hot oil and quickly fry, stirring actively. The pan is open, the fire is medium, 4-5 minutes.

Maximizes the benefits of blanching.

We lower the inflorescences into salted boiling water, wait for the water to boil and keep the cabbage on the stove for 1-2 minutes. After we take out the inflorescences in a large container with cold water (ideally - add ice).

How to steam deliciously

Delicious, satisfying, but dietary dish - a mix of cauliflower and broccoli.

Almost the easiest recipe for steamed vegetables! We cook it in 3-5 minutes, it is most convenient in a slow cooker.

And if you add Brussels quarters to cutting curly inflorescences - mmm, this is a 100% winning hit for a cold winter!

For color - sticks of carrots, a handful of peas or corn kernels. Steam vegetables and season with any healthy sauce:

1. Sour cream and garlic, as in the previous recipe;
2. Or olive oil + soy sauce + orange juice + herbs;
3. Olive oil + lemon juice + Italian herbs.

Pour the sauce in a thin stream over the vegetable composition and gently mix with two large cooking spoons / forks. Remember! Boiled cabbages become softer. It will be annoying to spoil the shape of the beauties with active movements.

We hope you got the answers you need about the benefits and harms of broccoli.

Do you use this cabbage in your everyday menu? What recipes with it seem to you the most appetizing and valuable for health? How do you plan to expand the range of cabbage dishes? Share in the comments!

Thank you for the article (4)

The queen among the rest of the cabbage world, this is how broccoli can be characterized. She was awarded this title because of her useful properties. Fiber and vitamins, which are found in large quantities in cabbage, are suitable for people involved in sports, dieting, and just for everyday diet.

Broccoli stimulates the human immune system. It contains many useful minerals, trace elements, vitamins. All this variety of nutrients contributes to the normal development of the body and its systems. They perform not only a nutritional function, but also protect the body from harmful factors during the period of illness.

Composition of broccoli

Useful properties of broccoli

1. Oncology prevention

   Broccoli cabbage is a godsend for the prevention and treatment of cancer. Cabbage contains compounds: glucoraphanin, calcium, potassium, selenium, they have an anti-carcinogenic effect. The presence of vitamins "A", "C", "E", and amino acids help to positively fight cancer of the intestines, lungs, kidneys, reproductive organs in men and women, and other types of cancer. The use of broccoli has a special effect on breast and cervical cancer.

The presence of calcium in the composition of broccoli, nutrients and other elements that contribute to the body's absorption of calcium, becomes indispensable for children, pregnant and lactating mothers, the elderly, patients who have undergone surgery on bone tissue. Such a vegetable can easily make up for the lack of calcium in the body.

2. Detox effect

   Ascorbic acid, sulfur and amino acids, contribute to the removal of toxins and toxins from the body. Ridding the body of its natural pollutants helps cleanse the blood, which ensures better saturation of the organs with oxygen and improves their work and speeds up their metabolic processes, positively affecting the immune system.

3. Heart health

   The fight against cholesterol is one of the most important problems in the work of the cardiovascular system. Broccoli cabbage, which has vitamins, omega-3 fatty acids, helps to reduce blood cholesterol levels. The most positive effect can be achieved if the cabbage is steamed, in which case more useful substances are preserved that promote the removal of cholesterol, which cleans the blood vessels and improves blood flow. Potassium is part of broccoli, it has a vasodilating effect, which increases blood flow to the organs and saturates them with oxygen.

4. Rejuvenating effect for the skin

   The constant presence of broccoli in the diet, especially in winter and spring, will promote the regeneration of skin cells and increase cell turgor. The skin will be smoother, more elastic, velvety, it will have less inflammation in the form of pimples and acne. This effect is achieved due to a number of vitamins, fatty acids, antioxidants. In the summer, all these elements and minerals will protect the skin from ultraviolet radiation.

5. Improves the functioning of the stomach and intestines

   Fiber in the composition of broccoli contributes to the normalization of the stomach and intestines. Fiber fibers retain water, and provide better fecal permeability through the intestines, effectively coping with constipation. Broccoli juice contains vitamins and minerals that promote proper digestion, stabilize acidity and restore the lining of the digestive system.

6. Source of Vitamin D

   Vitamin D is abundantly produced in the summer when ultraviolet radiation hits the skin, this is a natural process in which it is synthesized in the body. In winter, a person is deficient in vitamin D. But broccoli contains enough of this vitamin in winter, it should be constantly included in the diet, especially in children under three years old.

7. Strengthening immunity

   Good immunity prevents the entry of pathogenic microbes into the body. Vitamins and trace elements found in broccoli, such as copper, zinc, ascorbic acid, help strengthen the immune system and its active work during viral diseases or in the postoperative period, when the immune system needs to be restored.

8. Help for pregnant and lactating mothers

   Broccoli cabbage must be included in the diet of a pregnant woman, if there is no individual intolerance to the product. A diet that includes broccoli contributes to the proper formation of systems and organs in the fetus during pregnancy. This effect is achieved due to vitamins, omega-3 amino acids, trace elements and minerals that are part of broccoli. A large amount of fiber helps prevent constipation in a pregnant woman, normalizes the pH of the environment and preserves the intestinal microflora. During lactation, the female body needs a high content of nutrients and vitamins, broccoli will become good products that make up for this deficiency.

9. Nervous system health

   The use of broccoli helps to strengthen the nervous system, this is especially necessary in the early childhood period and for patients who have undergone neurosurgical operations. Potassium contained in cabbage contributes to the formation of nerve fibers. Also, broccoli is considered a good remedy for the prevention of Parkinson's disease.

10. Help with diabetes

    With such a disease, it is recommended to eat more vegetables with a fiber content and low calorie content, and broccoli is in the first place here. When it is used, there is no abrupt increase in blood sugar levels. Consistently eating broccoli and following a general diet will help stabilize blood sugar levels.

The vitamins and minerals that broccoli contains and omega-3 fatty acids all play an important role in lowering blood pressure. To achieve this effect, it is necessary to systematically eat broccoli cabbage, having previously calculated the daily intake from a nutritionist and consulting with a cardiologist.

Lack of protein and iron in the body leads to anemia. In 100g. broccoli contains a sufficient amount of proteins, a tenth of the daily norm of iron, as well as copper, which also plays an important role in blood formation.

11. sharp vision

    Studies have shown that the carotenoid lutein contributes to the prevention of age-related macular degeneration of the retina, cataracts, as well as benign and malignant tumors of the eye. In addition, broccoli is an excellent source of vitamin A - more than 20% of the daily requirement. Vitamin A is part of the visual pigment rhodopsin contained in the rods and plays a key role in the process of light perception. With its deficiency, night ("chicken") blindness develops.

Contraindications to eating broccoli

All healthy products in one way or another have contraindications. But not with broccoli. Modern medicine, having conducted many experiments and studies, has confirmed that broccoli has no contraindications for use. Such a vegetable can truly be considered universal, its effect on the body from the allergic side is neutral. The only factor in which it is not recommended to eat broccoli is individual intolerance, but such cases are extremely rare. As a result, eating broccoli has only a positive effect on health and immunity.

The name of this vegetable originates from antiquity. According to primary sources, the word broccoli is translated from Latin as “branch” (bracchium). If translated from Italian, then broccoli (It. Broccoli) means “flowering stalk”, “process”.

Nutritionally, broccoli proteins can be compared with proteins found in meat or eggs.

Western scientists decided to improve the properties of broccoli, and after numerous breeding trials, a new variety appeared. The new vegetable contains three times more compounds with anti-cancer and antibacterial properties compared to traditional broccoli varieties.

Broccoli cabbage has a very low calorie content, only 34 kcal per hundred grams of weight. The human body needs a certain amount of energy to process this product. But a large amount of fiber in the composition of cabbage provides a feeling of fullness for a long time.

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