Broccoli is a vegetable that’s famous around the world for its benefits for the body, especially its anti-inflammatory action, anti-cancer properties and its potent alkalizing power that helps improve the health of the body.
Broccoli is considered one of the most complete and nutritious foods. It’s a great source of vitamins C and E, beta carotene, flavonoids, isothiocyantates, sulfur compounds, dietary fiber, lutein, yet is still low in calories.
However, most consumers are unaware of the best way to prepare it and often eat only the florets or upper parts of the vegetable.
So you can begin to eat broccoli the correct way and take maximum advantage of all its nutrients, we’re going to share some information about this vegetable and the correct way to eat it.
Which parts of the broccoli plant should I eat?
People that include broccoli in their diets often only eat the florets, throwing the leaves and stems in the trash. What the majority of people don’t know is that these parts of the plant contain high concentrations of nutrients that shouldn’t be ignored.
For example, broccoli stems contain an important amount of fiber, greater than the amount found in the florets. In addition, its leaves contain beta carotene in higher amounts compared to the stems and florets.
How do you eat broccoli stems?
The flavor of the stems is slightly sweet and really delicious. You can cook them by removing the skin and cutting into chunks. You should start cooking them before the florets because they will take a few more minutes before they’re ready.
How can I include the leaves in my diet?
Broccoli leaves are often overlooked, but they are an important part of the plant and rich in nutrients. The leaves contain high quantities of beta carotene, which is an important antioxidant that reduces the risk of breast cancer and age-related macular degeneration.
They’re also a source of vitamin A, important for strengthening the immune system and protecting vision. Just a 1 ounce serving can provide 44% of the daily recommended amount of vitamin C
Broccoli leaves can be prepared and eaten the same way as the florets, but the best way to eat them are roasted, sauteed or steamed.
What’s the best way to steam broccoli?
Many people may not realize that how you prepare foods plays an important role in the preservation of the nutrients they contain. It’s important to know how to properly steam broccoli in order to take advantage of all its benefits.
This way of preparing broccoli is a great way to reap all the nutrients and the incredible benefits they offer for the body.
In fact, a study conducted in 2008 and published in Agriculture and Chemistry Journal found that steaming broccoli is the best way to prepare the vegetable as it conserves the most nutrients and therefore the results will be healthier.
How do I prepare it?
You can steam broccoli on its own or with other vegetables. It’s best to use a pot that was designed for steaming. Let the broccoli steam for approximately 15 minutes.
What goes well with broccoli?
One of broccoli’s advantages is that it’s a really versatile food that goes well with other foods and flavors. It goes really well with foods rich in B vitamins like tomatoes and spinach. It can also be eaten plain with a little olive oil and lemon juice.
How do I make a healthy broccoli salad?
This vegetable can serve as the main ingredient in healthy salads as a part of a balanced diet.
- 2 lbs. broccoli
- 2 tomatoes
- 1 green pepper
- ½ onion
- 5 ounces cooked shrimp
- Olive oil
- A little pepper
- A pinch of salt
- Wash and separate the sprigs of broccoli. Cook in salted water and when ready, drain and reserve in a bowl.
- Then, dice the tomatoes, slice the pepper and chop the onion into thin strips. Mix everything with the shrimp and then add to the bowl with the broccoli.
- Serve the salad cold.