The Best Ways To Cook and Eat Broccoli

· April 9, 2016
Even though we're used to eating broccoli florets, the leaves and stems are a concentrated source of nutrients that shouldn't be ignored.

Broccoli is a vegetable that’s famous around the world for its many benefits. These include its anti-inflammatory action, its ability to help to prevent cancer, and its potent alkalizing power that helps improve the health of the body. So then, what is the best way to cook and eat broccoli?

Broccoli is considered one of the most complete and nutritious foods. This is due to it being a great source of vitamins C and E, beta carotene, flavonoids, isothiocyanates, sulfur compounds, dietary fiber, and is very low in calories.

However, most people are unaware of the best ways to cook and eat broccoli, and often eat only the florets or upper parts of the vegetable. Because of that, in this article we’ll be telling you how you can begin to eat broccoli the best way in order to take maximum advantage of all its nutrients.

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. However, what most 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 have a high fiber content, 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. Make sure that you start cooking them before the florets because they will take longer to cook.

Broccoli florets and stem


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 can reduce 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. Amazingly, 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, although the best way to eat them are roasted, sauteed or steamed.

Broccoli floret

What’s the best way to cook and eat broccoli?

Many people may not realize that how you prepare food plays an important role in conserving their nutrients. It’s important to know how to properly steam broccoli in order to take advantage of all its benefits.

Steaming broccoli is a great way to keep 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 is therefore far healthier for us.

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?

Broccoli and shrimp salad

This vegetable can serve as the main ingredient in healthy salads as a part of a balanced diet.

Ingredients

  • 2 lbs. broccoli
  • 2 tomatoes
  • 1 green pepper
  • ½ onion
  • 5 ounces cooked shrimp
  • Olive oil
  • A little pepper
  • And, finally, a pinch of salt

Directions

  • First wash and separate the sprigs of broccoli. Then cook them in salted water and, when ready, drain and reserve in a bowl.
  • After that, dice the tomatoes, slice the pepper and chop the onion into thin strips. Finally, mix everything with the shrimp and then add to the bowl with the broccoli.
  • Serve the salad cold.