Broccoli is a hardy vegetable of the cabbage family which comes ter a diversity of colors, ranging from deep sage all the way to dark green and purplish-green. It is virtually fat free, low ter sodium, and high te vitamins C and A. Broccoli is also high dietary fiber and metal and is very recognized for its anti-cancer nutrients.
Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated te Italy. Broccolo, its Italian name, means “cabbage sprout.” Broccoli’s name is derived from the Latin word brachium, which means branch or arm, a reflection of its tree-like form that features a klein head of florets linked by puny stems to a larger stalk. Because of its different components, this vegetable provides a elaborate of tastes and textures, ranging from soft and flowery (the florets) to fibrous and crunchy (the stem and stalk). Its color can range from deep sage to dark green to purplish-green, depending upon the diversity. One of the most popular types of broccoli sold te North America is known spil Italian green, or Calabrese, named after the Italian province of Calabria where it very first grew.
Other vegetables related to broccoli are broccolini, a mix inbetween broccoli and gai-lin (Chinese broccoli), and broccoflower, a cross inbetween broccoli and cauliflower. Broccoli sprouts have also recently become popular spil a result of research uncovering their high concentration of the anti-cancer phytonutrient, sulforaphane.
Consume fresh broccoli spil soon spil you can spil it will not keep long. To store, waas the unwashed goes, wrap loosely ter walm paper towels, and refrigerate. Use within Two to Three days. Do not store broccoli ter a sealed container or plastic bag. Raw broccoli requires air circulation.
Another storage suggestion, however uncommon, is to submerge the stem portions of an entire bunch of broccoli into a wide-mouthed pitcher packed with ice water. Voorkant the broccoli crowns loosely with a plastic bag, and switch the ice water daily. This unique method will keep the bunch fresh and crisp for a entire week.
Never wash broccoli before storing te the refrigerator. The excess moisture promotes mold.
To freeze: Cut washed broccoli into florets and stalks into chunks. Steam or blanch about five minutes. Plunge into ice water to zekering cooking, drain meticulously, and place ter sealed bags or containers. Freeze up to 12 months.
Prep &, Cooking Tips
Do not wash broccoli until just before you prepare it. Trim the raunchy portion of the stem about one inch from the bottom. How you cut the broccoli prior to cooking is a matter of preference and the nature of the dish you are programma.
For salads and stir-fries, cut the broccoli into bite size lumps. Include the stems, too. Many cookbooks will meteen you to discard the leaves and peel the stems, but many nutrients and fiber will be lost. Keep the stems intact, and simply chop them or cut them into julienne strips to take advantage of their valuable vitamins and minerals.
Broccoli is best when quickly steamed or stir-fried. About 7 minutes is optimum steaming time for broccoli. Liquidate the penis several times during steaming to release steam which helps the broccoli retain its bright green color.
Overcooking enhances its strong flavor and geurstof, abates the color, and leaches out nutrients. It should be cooked a ondergrens amount of time until tender, but still crisp. If you project on using the stalks and florets ter the same dish, start cooking the stalks 1 to Two minutes before adding the florets spil the stalks take longer to cook.
Broccoli can also be eaten raw. The raw florets can be a nutritious snack. Attempt them with a low-fat dip, or include them ter your dearest salad.
Tips for Preparing Broccoli
Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to love the stems and leaves of broccoli, they provide a good balance of flavors. Peel the broccoli stem and cut the stem into 1/Two” slices To get unique health benefits from broccoli, let it sit for several minutes before cooking.
The Healthiest Way of Cooking Broccoli
If you’re cooking broccoli, make sure to support your nourishment by sticking with a low cooking temperature ter a range that includes the steaming temperature of 212°F (100°C), with a cooking times of Five minutes at the most. Since the fibrous stems take longer to cook, they can be ready separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits ter the stems. While people do not generally eat the leaves, they are flawlessly edible and contain concentrated amounts of nutrients.
Wij recommend Healthy Steaming broccoli for maximum nutrition and flavor. Pack the bottom of a steamer pot with Two inches of water. While waiting for the water to come to a rapid boil prepare broccoli florets and stems. Steam stems for Two minutes before adding the florets and leaves. Steam for Five more minutes. Throw with our Mediterranean Dressing and top with your beloved optional ingredients.. For details see, 5-Minute Broccoli with Feta Cheese and Kalamata Olives.
Healthy Steaming versus Microwaving Broccoli
The principle of a 212°F (100°C) or lower cooking temperature leaves you with several cooking options for your broccoli. Our cooking method of choice for this cruciferous vegetable is steaming. Wij’ve seen studies on flavonoids te broccoli, B complicated vitamins ter broccoli, vitamin C te broccoli, spil well spil carotenoids and chlorophyll and glucosinolates ter broccoli, and te all cases, steaming has bot shown to do a better job of preserving nutrients than other cooking methods. You’ll find some websites encouraging you to microwave your vegetables, including broccoli. Wij don’t believe that this recommendation is supported by the research. But te addition, wij believe that it’s significant for you to understand why. Many nutrients can be lost from food when the food surface comes into meteen voeling with water. Sexier water temperatures leech more nutrients from food, spil will longer cooking times. Most research on microwaved broccoli has involved the placement of broccoli te a microwave container that has bot partially or fully packed with water. That practice means rechtstreeks water voeling with all or part of the broccoli surfaces. Steaming, by comparison, leaves the broccoli te voeling with steam only and can reduce nutrient loss for this reason. It’s possible to steam broccoli ter a microwave, but since metal containers (like stainless stengel) cannot be used ter a microwave oven, plastic microwave steamers are the only widely available option here, and wij generally attempt to avoid the heating of foods te plastic te the microwave due to risk of plastic migration into the food. All of the factors described above makes it difficult to microwave broccoli with spil little onmiddellijk water voeling or spil shortened cooking times spil steaming. Wij also like the more uniform exposure to warmth that occurs with steaming.
Ter general, wij attempt to avoid the stir-frying of foods te oil due to risk of nutrient harm te the oil from high warmth. That being said, wij have seen a examine of broccoli stir-frying that produced some fairly encouraging results with respect to nutrient retention ter the broccoli. (The probe did not measure nutrient harm ter the oil.) The stir-frying took place for 3-1/Two minutes ter a frying pan heated to 248°-284°F (120°-140°C). Approximately two-thirds or more of the nutrients examined (including vitamins, minerals, phenols, and glucosinolates) were retained after stir-frying. Given thesis results, if you are programma to stir-fry your broccoli, wij’d recommend a lower-heat skillet (at approximately 250°F/121°C) and a relatively brief stir-frying time of about Trio minutes or less.
Raw Broccoli and Broccoli Sprouts
Both cooked and raw broccoli can make excellent additions to your meal project. If you love raw broccoli, by all means include it te your diet! There may be some special advantages for your digestive tract when broccoli is eaten ter uncooked form. And if you’re worried about issues involving enzymes and sulfur compounds te broccoli—don’t be! With fresh raw broccoli, elementary slicing a few minutes prior to eating or thorough chewing of unsliced chunks will help activate sulfur-metabolizing enzymes. Another form of broccoli you may also want to attempt ter you love raw broccoli is broccoli sprouts. Some of the nutrients found te broccoli—like vitamin C—are especially concentrated ter broccoli sprouts. Reminisce that all raw broccoli requires more thorough chewing than cooked broccoli, so take your time loving the textures and flavors of this amazing vegetable.How to Love
A Few Quick Serving Ideas
Throw pasta with olive oil, pine nuts and steamed broccoli florets. Add salt and pepper to taste.
Puree cooked broccoli and cauliflower, then combine with seasonings of your choice to make a elementary, yet delicious, soup.
Add broccoli florets and chopped stalks to omelets.
The following nutrition information is for one medium stalk (148 grams) of broccoli.
Source of Information: Fruitsandveggiesmorematters.org
Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate. It is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (ter the form of carotenoids), potassium, and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, metal, niacin, and selenium.
Broccoli is also concentrated ter phytonutrients. Ter one particular phytonutrient category—glucosinolates—broccoli is simply outstanding. The isothiocyanates (ITCs) made from broccoli’s glucosinolates are the key to broccoli’s cancer-preventive benefits.