Best Health Benefits Of Broccoli For Skin, Hair, and Health
Cruciferous vegetables got special status in India and other countries. Because it crues cancer. Broccoli belongs to the cruciferous family. You will try to incorporate Broccoli into your diet plan. Because of this vegetable contains more vitamins and minerals. It If you trying to add it to your daily food, it’s a right choice for improving your health. Many types of research have suggested that consuming cruciferous food decreases Obesity, Diabetes, Heart diseases, and overall mortalities. Here we provide tips for using Broccoli and some useful home remedies.
Tips For Using Broccoli (For Cooking/Eating)
Broccoli, one of the most nutritious vegetables that can be eaten in both cooked and raw forms. Raw broccoli contains more sulforaphane than the cooked one and is a suitable addition to salads.
Whether eaten raw or cooked, this vegetable provides your body with a plethora of nutrients and vitamins that protect you from various diseases. If you are wondering how to cook broccoli, we have something for you.
Before proceeding to cook broccoli, it should be washed and rinsed in cold running water. Cut the florets into quarters for uniform cooking. The stems and florets are the edible portions. So, the stem should be peeled and cut into slices.
To obtain the maximum nutrition from broccoli, it is advisable to let it sit for a few minutes before cooking. Broccoli can be cooked in many ways and can easily form part of many recipes to increase their nutrition quotient. Given below are some of the methods of cooking broccoli.
Steamed broccoli is best. It is low in calories too (a ½ cup contains just about 31 calories). But overcooking should be avoided as it enhances its strong flavour, wipes out the colour and leaches the nutrients. Broccoli should be cooked for a short duration until it becomes tender but remains crisp.
Broccoli can be steamed either in a microwave or on a stove top. In case of the former method, place the broccoli florets in a dish and pour 2 to 3 tablespoons of water on the top. Cover the dish and microwave it at a high temperature for 3 to 4 minutes. Remove the lid and check if it is tender. Microwave it for an additional minute if required.
For steaming it on the stove top, fill a pot with a few inches of water and place a steamer basket on top, such that the water does not touch the bottom of the steamer basket. Simmer over medium to high heat and add the broccoli florets and stems. Cover the pot and steam for 4 to 5 minutes until they become tender. Steamed broccoli can be enjoyed with olive oil, seasonings, salads, casseroles, and soups.
This is another method to make the broccoli tender. For this purpose, fill a bowl with ice water and bring it next to the stove. Bring a large pot of water to a boil and add a tablespoon of salt and broccoli florets. Cook for 1 to 1 ½ minutes until the florets turn tender and crisp. Allow the water to boil and cook the stems till they become tender for about 1 ½ to 2 minutes. Your broccoli is ready and can be served as vegetable platters.
If you want to freeze broccoli, blanching is the way to go about it. Freezing broccoli raw can make it bitter and leave it with shriveled stems. But blanching preserves the bright color and flavor.
Rinse the broccoli properly to ensure that it is completely dry. Heat some oil in a skillet over medium to high heat. Add the florets along with salt and toss to coat with oil. Add the stems after a minute. Continue to cook and stir till the broccoli is bright green and tender.
Your broccoli should be as dry as possible. Heat the oven to 425oF. Coat the broccoli florets and stem with a few tablespoons of oil and half a teaspoon of salt. Make a layer by spreading the broccoli in a thin layer on a foil-lined baking sheet. Roast it for 20 to 25 minutes until it becomes crunchy and shows deep caramelized brown spots. It should be served immediately and can be used as a side dish or pizza topping.
Eating (How To Incorporate More Broccoli Into Your Diet)
There are multiple ways of cooking and serving broccoli. It can be added to pasta, pizzas, and salads or made into soups to make them more interesting and nutritious.
- Pasta: Steamed broccoli can be added along with nuts to pasta tossed with olive oil. Add salt and pepper to taste.
- Soup: Broccoli can be pureed along with cauliflower and combined with seasonings of your choice to make a delicious soup. Chicken soup can also be prepared by pureeing broccoli and chicken broth with onion sautéed in olive oil.
- Omelet: Broccoli florets and chopped stalks can be added to omelettes to make them more nutritious.
- Salad: Toss steamed broccoli with chickpeas, halved grape tomatoes, olive oil, crumbled feta, and red wine vinegar.
- Dip: Steamed broccoli can be pureed with sour cream and grated parmesan and served with raw vegetables.
- Frittata: Chopped garlic and steamed broccoli can be sautéed in olive oil and covered with beaten eggs. It can be sprinkled with grated cheese and baked at 350oF until puffed.
- Broccoli Slaw: This can be prepared by combining chopped raw broccoli with red onion and dressing it in cream, cider vinegar, and honey. Cooked broccoli can be dressed with yoghurt, lemon juice, and garam masala.
- Broccoli With Chicken: Broccoli can be tossed with bone-in chicken pieces and whole garlic cloves in olive oil and roasted at 400oF for 35 to 45 minutes.
- Snack: Broccoli can be enjoyed as a snack. Steamed broccoli can be tossed with butter and lemon juice and sprinkled with toasted almond slices.
- Broccoli With Anchovies: Mash a few anchovies and a garlic clove in a mortar and pestle and mix with olive oil, lemon juice, salt, and pepper. This can be tossed with steamed broccoli.
Any Popular Broccoli Recipes?
1. Broccoli Soup
What You Need
- 2 tablespoons of butter (along with 3 other separate tablespoons of butter)
- 1 chopped celery stalk
- 1 chopped onion
- 3 cups of chicken broth
- 8 cups of broccoli florets
- 3 tablespoons of all-purpose flour
- 2 cups of milk
- Ground black pepper to taste
- Melt 2 tablespoons of butter in a medium-sized pot. Now, sauté the onion and celery until they are tender. To this, add the broccoli and broth and cover and simmer for 10 minutes.
- Pour the soup into a blender – ensure you fill the pitcher no more than halfway full.
- Start the blender, and use a few quick pulses to get the soup moving before leaving it on to puree.
- Puree the soup in batches until it’s smooth. Pour into a clean pot.
- In a small saucepan over medium heat, melt the 3 tablespoons of butter. Stir in the flour and add milk.
- Stir until the mixture is thick and bubbly, and then add it to the soup.
- You can season with pepper before serving.
2. Broccoli Smoothie
What You Need
- 1 cup of water
- milk (dairy free) 1 cup
- 1 cup each of broccoli florets and blueberries
- banana (1)
- 1 cup of oats
- 2 tablespoons of sunflower seeds
- 1/2 cup of raisins
- Blend the dry ingredients and the liquid for a short time.
- Now, blend the fruit and the rest of the ingredients until the mixture is smooth.
Let us tell you – the recipes are great. They taste wonderful and are superbly nutritious. But in case you are wondering where to procure broccoli from…