Broccoli is an imported product that appeared on the tables of our compatriots relatively recently. Few people know that this vegetable is a storehouse of vitamins, minerals and antioxidants that preserve human health and youth. Seeing on a supermarket shelf bizarre inflorescences of a deep green color, many will think how to cook the product? In what form is it better to eat and can broccoli be eaten raw? The answers to these and other questions are in this article.
Broccoli. What kind of vegetable?
An annual plant, a representative of the cabbage family. Subspecies - Cauliflower. Suitable stems and inflorescences of the plant. The color of the latter can be green or purple. The species that has become most widespread in our region - calabrese, is represented by green heads of cabbage, resembling an umbrella with many inflorescences tightly adjacent to one another. Less known is the asparagus variety, where small buds are tied on numerous thin stems.
What's under the umbrella? Vitamins and Nutrients
Broccoli is a leader among existing types of cabbage in protein content. There is a lot of fiber and fat. It contains calcium, potassium, phosphorus, manganese, zinc, selenium, sodium, magnesium, iron and copper. The vegetable boasts a high content of vitamins A, B, C, PP, K, E, U.
For example, ascorbic acid (vitamin C) is twice as much here as in tangerines or oranges. To get his daily dose, responsible for strong immunity, it is enough to use 100 grams of broccoli.
The content of provitamin A - beta-carotene, known as the vitamin of beauty, longevity and good vision - cabbage surpasses carrots and pumpkins.
Regular use of the product in food starts the processes of active restoration of cells and tissues of the body, which is especially important during recovery periods - after diseases, operations, serious injuries.
Coarse fiber in its composition normalizes the digestive tract, helps to digest, cope with constipation, indigestion, etc. Stimulation of the outflow of bile facilitates the work of the liver.
How to cook broccoli to keep nutrients in maximum concentration?
In the minds of consumers, the belief that fresh raw vegetables are better absorbed by the body is firmly established. When cooking, stewing or frying, the vast majority of useful components simply evaporate. Nevertheless, experts still have not agreed on the issue of whether raw broccoli can be eaten. Some are sure that heat treatment “steals” more than half of the vitamins of a vegetable, others are not inferior, claiming that with proper cooking or blanching, the amount of nutrients in the product will only increase.
There are many recipes for raw broccoli in Europe and America, and unprocessed cabbage salad is especially popular. For those who follow the figure and count calories, the best recommendation is blanching.
Due to the lack of a definite answer, it is possible to decide whether broccoli can be eaten raw, each person should independently, depending on their own taste preferences.
Cabbage in the fight against cancer
Those who have not yet decided what broccoli should be, raw or boiled, should get acquainted with the achievements of scientists from the Netherlands.
The tissues of cruciferous vegetables, which include cabbage, contain a large number of glucosinocytes. The latter are transformed in the body into isothiocinates - powerful anti-carcinogenic components. Which, in turn, are the precursors of sulforaphene.
A team of experts has proven that eating boiled broccoli, unlike fresh broccoli, lowers the absorption of this active anti-cancer substance.
The study involved a group of 8 men. Every day, the first four were to eat 200 grams of the plant in its raw form, the second in boiled. At the same time, the level of sulforaphene was measured systematically.
According to the results of a scientific experiment, it was found that eating raw cabbage contributes to the accelerated absorption and accumulation of sulforaphane in comparison with that which was subjected to heat treatment. The concentration of the active substance in the bodies of raw foodists averaged 38%, while lovers of cooked food were satisfied with only 4%.
The answer to the question of whether it is possible to eat raw broccoli is obvious. This is not only possible, but necessary.
Is there any benefit in a frozen product?
A sharp low-temperature effect on the vegetable preserves the vitamins and minerals in full. Bought in a supermarket or frozen on its own, it will bring no less benefits than plucked a few hours ago from the garden. This property of broccoli is especially relevant for residents of the northern regions, where cabbage does not grow at all.
Is it possible to eat thawed broccoli raw? With shock freezing, 8-9% of useful substances are lost. If after defrosting a vegetable is subjected to heat treatment, the losses will be twice or even three times as much. Specialists strongly recommend thawed broccoli to eat raw.
How to freeze cabbage?
In order not to wonder if broccoli can be eaten raw, it is necessary to properly process it with cold.
The head of cabbage should be disassembled into small inflorescences, thoroughly cleaned of residual earth and dust. Dip in boiling water for 5-10 seconds and immediately immerse in ice water (freeze ice cubes for cocktail in the chamber and add water). To dry, to arrange in packages. A product processed in this way can be stored in the freezer for no more than a year.
Is it possible to eat raw broccoli, which is stored in the refrigerator? The vegetable retains its beneficial qualities for 5 days after removal from the garden. It is suitable for use provided that it is kept at a temperature of 5-10 degrees Celsius for no more than 5-7 days.
Fresh shrimp broccoli cream soup
World-class chefs, whose qualifications are confirmed by Michelin stars, as an answer to the question whether broccoli can be eaten raw, offer several recipes with a fresh starring product that claim to be loved in every family.
The main ingredients:
- Broccoli - 1 head of cabbage.
- Boiled peeled shrimps - 10-12 pieces.
- Onions - 2-3 pieces.
- Broth (meat, vegetable or fish) - 1.5-2 liters.
- Cream - 300 grams.
- Garlic - 3 cloves.
- Butter (melted) - 5 tablespoons.
- Lemon juice, pepper, salt, nutmeg - to taste.
- Parsley - for decoration.
Cooking a gentle cream soup
Rinse the broccoli thoroughly, separate the inflorescences, cut into slices of 1-2 centimeters. Peel onion and garlic, chop. In a pan with a high side or a pan with a thick bottom, melt the butter, fry the onions and garlic until a light golden color. Pour in the broth, pour cream in 10 minutes. Add broccoli to the mixture, beat with a blender until smoothie.
Season the dish with salt, pepper, lemon juice and nutmeg.
Rinse the shrimp under a stream of cold water, pat dry with a paper towel, and fry with a minimal addition of olive oil.
Pour into serving plates, lay 2 shrimps, sprinkle with parsley leaves.
Freshness Salad
Raw broccoli vegetable salad is equally popular. The presented recipe is a storehouse of vitamins, recommended for use at least three times a week in the summer.
The main ingredients:
- Broccoli - 1 bunch.
- Sweet red onions - 1-2 pieces.
- Tomato - 200 grams.
- Sweet pepper - 100-150 grams.
- Chicken egg - 2-3 pieces.
For the sauce:
- Apple cider vinegar - 2 teaspoons.
- Olive oil - 2 tablespoons.
- Sesame oil -1 teaspoon.
- Soy sauce - 2 tablespoons.
- Brown sugar –1 teaspoon.
Decor:
- Green onions - 3-4 feathers.
- Parsley - 30-40 grams.
- Garlic - 2 cloves.
- Sesame - to taste.
Disassemble broccoli into inflorescences 2-3 cm in size. Rinse thoroughly, put on a paper towel. Rinse pepper, tomato and onion, cut into large cubes. Boil hard-boiled eggs, grind into 6 pieces. Combine the vegetables and eggs in a deep bowl.
To prepare the sauce, mix all the liquid ingredients, pour into an enameled container, put on fire for 30-45 seconds. The mixture should be slightly warm to dissolve brown sugar. Add it to the dishes removed from the fire, mix thoroughly. Cool the sauce, pour the vegetables.
Finely chop the green onion, separate the parsley leaves from the stems, chop. Squeeze the garlic through a press. Add to the dish, mix. Sprinkle abundantly with sesame seeds on top.
A saturated green vegetable is easy to prepare, easily absorbed by the body and contains a minimum of calories. The product should occupy one of the leading places in the diet of a modern person, becoming an excellent addition to meat and fish dishes.
Broccoli is a storehouse of vitamins and minerals that the body especially needs in the winter.