The Right Way To Eat Broccoli
No one disputes the fact that broccoli is a great vegetable to have on the plate. In fact, this plant is considered one of the best superfoods. Rich in vitamins A, C, and E, broccoli is recognized for its abilities to fight some ailments and is also one of the best cruciferous vegetables.
Most people, however, consume only the florets and discard the stem and leaves without realizing that they are throwing overboard a lot of nutrients that promote health. Find out how to prepare and eat broccoli the right way and get the most out of this super vegetable.
THE CORRECT WAY TO EAT BROCCOLI
DO NOT GET RID OF THE BROCCOLI SIZES
The stem of broccoli is a better source of fiber than florets and has a delicious sweet taste. To include it in your food, remove the outer layer and cut it into small cubes. You will have to cook a little more than the florets, so put them in the pot a few minutes before.
EAT THE BROCCOLI LEAVES
Broccoli leaves are the jewel of the overlooked plant. They contain more beta-carotene than all parts of the plant. This natural bright pigment has been recognized as a substance that can reduce the risk of chronic diseases in pre-menopausal women, and also decreases the chances of developing age-related macular degeneration. Beta-carotene is also one of the 9 best antioxidants for great health.
Broccoli leaves also abound in vitamin A, a fat-soluble vitamin, which plays an important role in the function of the immune system and protects vision. In addition, they contain a lot of vitamin C. 30 grams of leaves provide 43% of the recommended daily intake of vitamin C.
The leaves can be used in a similar way to the florets. Consider them just another green leafy vegetable to choose from. You can boil them, sauté them or roast them and enjoy their mild flavor – but for the best cooking method, it is steamed.
THE BEST WAY TO EAT BROCCOLI IS TO STEAM
It’s not just about what you eat. It is also about how to prepare it. This is especially true for broccoli. By using the proper method of preparation, you can make a big difference to your health.
If you want to enjoy the full range of benefits of this vegetable, you must steam it. A 2008 study published in the Journal of Agriculture and Chemistry showed that steaming broccoli is the best preparation method. It is the only method that conserves, as well as increases its potential to fight some diseases.
If you like your vegetables prepared in another way and you want a steam break, all is not lost. A 2010 study revealed that adding a little flavor to your broccoli improves the properties against some diseases. To achieve this effect, bring your broccoli to life with mustard, horseradish, wasabi or chili peppers. So do not shy away from all those green and red chilies, and enjoy a hot meal that will preserve the goodness of broccoli.
A FEW WORDS ABOUT BROCCOLI WHEN BUYING IT
When selecting broccoli, go for the one that is dark green, and the violet-green or blue-green florets. They contain more beta-carotene compared to their green-yellow or pale-green counterparts.