Broccoli - Healthy Recipes And More

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Broccoli - Healthy Recipes And More
Broccoli - Healthy Recipes And More

Video: Broccoli - Healthy Recipes And More

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Broccoli

Broccoli is a mild representative of the cabbage family, which makes it well tolerated by people with sensitive digestions. Its flower buds and stems, which taste similar to green asparagus, are eaten. The intensely green broccoli gives many dishes colorful pizzazz. There are also purple, yellow and white varieties of broccoli. Broccoli wilts relatively quickly and should not be stored for too long. It can be kept for up to two days in the vegetable compartment in the refrigerator…

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  • more on the subject
  • Botany
  • ingredients
  • Use and preparation
  • storage

Botany

Like other cabbage plants, broccoli (Brassica oleracea var. Italica) belongs to the cruciferous family (Brassicaceae). It is also known under the term asparagus cabbage, which is due to its taste similar to green asparagus. Broccoli has a less pronounced cabbage flavor compared to other types of cabbage. Unlike its relative cauliflower, the bracts do not cover the broccoli florets, which is why the green-colored chlorophyll is created (photosynthesis). There are also purple, yellow, and white varieties. The broccoli head can reach a diameter of up to 25 centimeters. Domestic broccoli is available from June to October.

ingredients

Broccoli is a low-calorie vegetable and keeps you full for a long time thanks to its high fiber content. It provides many important vitamins such as vitamin C, B vitamins, vitamin K and folic acid. Its high content of vitamin A precursors is also worth mentioning. The green vegetables contain the minerals potassium, calcium, magnesium and iron.

The mustard oils (glucosinolates) typical of cabbage plants are secondary plant substances and have numerous positive effects on health. For example, they can lower the risk of certain types of cancer and be effective against bacteria. For more information on glucosinolates, see the overview table: How flavonoids & Co. work.

Ingredients

broccoli

per 100 g edible

portion, raw

Ingredients

broccoli

per 100 g edible

portion, raw

Energy (kcal) 26th Iron (mg) 0.8
Fat (g) 0.2 Vitamin A (µg) 146
Protein (g) 3.3 Vitamin B1 (mg) 0.1
Carbohydrates (g) 2.5 Vitamin B2 (mg) 0.2
Dietary fiber (g) 3 Niacin (mg) 1.1
Potassium (mg) 256 Vitamin B6 (mg) 0.28
Calcium (mg) 58 Vitamin C (mg) 115
Magnesium (mg) 24 Vitamin E (mg) 0.6
Folic acid (µg) 114

Use and preparation

The thickened flower stalks and buds of broccoli are eaten. Due to its cell structure, it is easier to digest than other types of cabbage, and it can also be eaten raw. The leaves are also suitable for consumption and are similar in taste and appearance to spinach. Broccoli goes well as a side dish to meat and fish dishes and is used as an ingredient in many vegetable dishes such as stews, casseroles, gratin, quiche or strudel. Soups and sauces with whole florets or pureed are also popular.

Since insects can hide in the florets, broccoli should be soaked in cold vinegar or salt water for about 15 minutes, this drives away the animals. Wash the stem and florets well. Broccoli is cooked whole or cut into florets in lightly salted water or steamed. Cut into thick stalks and peel them if necessary so that they cook faster. Do not cook too long, as the valuable ingredients are sensitive to heat, and the green color also loses its luminosity - florets cook for about five to eight minutes, stalks for between ten and 15 minutes depending on their thickness. If you deter the broccoli with very cold or ice water afterwards, its green color will keep better.

When shopping, look out for lush green florets. Yellow flower buds are an indication of a late harvest and can taste bitter. The flower buds should be closed and the leaves should not be withered. Overripe broccoli can be woody.

Note Nutmeg goes very well with broccoli.

storage

Broccoli cannot be stored for long, it wilts quickly. It can be kept for up to two days in the vegetable drawer in the refrigerator. If it is stored around one degree Celsius, it will last up to a week. It is best to wrap the broccoli in cling film. Broccoli can be frozen well; blanch it in boiling water for a few minutes beforehand.

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