Cooking Broccoli

How to cook broccoli? The healthiest way is to steam it.

Cooking broccoli can destroy some of its nutrients. To preserve them, eat it only lightly cooked. Steaming is the best.

Broccoli Facts

It originates from the Mediterranean part of Europe.
Its head is green or green purple and consists of small flowers that are not as strong as in cauliflower.

Broccoli Health Benefits

Scientific studies have shown that vegetables from the brassica family, like broccoli, contain the highest concentration of sulfur substances, which by increasing the liver's ability to make an enzyme to neutralize potentially toxic substances, have beneficial effects on health.

It also reduces the risk of cancer.

It contains large amounts of vitamins A, C and E, and nearly twice as much vitamin C than an orange. It also contains a lot of calcium, magnesium, beta-carotene and iron.

cooking broccoli

Cooking Broccoli

It is particularly good for pregnant women, because a lot of folic acid and B group vitamins that contains. These nutrients are highly important in the first twelve weeks of pregnancy.

When you buy it, choose heads with strong stalks and firm florets.

How to Cook Broccoli

Cooked broccoli should be soft, but not mushy.

Steaming it for five minutes gives the best results as it provides the necessary moisture to soften it, emphasizes flavor, retains its bright green color and preserves nutrients.

In order to prevent overcooking, you should cook it al dente. Overcooking is the most common reason why many people do not like it .

Cooking Broccoli - Steaming

Broccoli Recipes

Broccoli Salad Recipe

I like this salad because it easy and fast to prepare. It is also very healthy.

Ingredients:

  • 250 g/0.5 lb broccoli
  • 3 tbsp olive oil
  • 1teasp grated fresh ginger
  • 1 tbsp lemon juice
  • Salt and pepper to taste
  • 1 dl/0.4 cup sour cream

Instructions:

Wash the broccoli and cut its florets. Cut the stems into pieces.

Put the broccoli stems in a pot with boiling water in which you have added 1.5 teaspoons salt. After a few minutes, add florets and cook them until tender for 5-10 minutes.

Drain it well and put in bowl. Chop a little bit.

In a separate bowl mix the olive oil, lemon juice, spices and cream. Pour over cooked broccoli.


Broccoli Soup Recipe

Ingredients:

  • 0.5 cup plain white flour
  • 200 g /0.4 lb cooking cream
  • 1 broccoli
  • 1 tbsp butter
  • Salt to taste

Instructions:

Wash broccoli and cut its florets. Peel the stem and slice it into rings.

Boil in salted water for fifteen minutes. Do not throw away the water in which you cooked it, as you will need it later.

Melt the butter in a hot pan and fry the flour until it turns golden.

With a stick blender, blend the broccoli with some water (approx. 1 cup water) in which it has been cooked.

Put the mashed broccoli into the pan with previously melted butter and pour in the rest of the water in which it was cooked. Add cooking cream and boil for another 5 minutes. Season to taste.


Broccoli and Cheese Casserole

Ingredients:

  • 1 kg/2.2 lb broccoli
  • 3 hard boiled eggs
  • 100 g / 0.2 lb / 5 slices Gauda cheese
  • 30 g/1 oz butter
  • 1 tbsp bread crumbs
  • Salt and pepper

For the sauce:

  • 40 g/1.4 oz flour
  • 30 g/1 oz butter
  • 0.5 liters /1 lb milk
  • Salt and pepper
  • 1 pinch nutmeg

Instructions:

Separate the broccoli florets and boil them in salted water (approx. 0.5 tbsp salt) for ten minutes. Let it cool.

Prepare the sauce: Melt the butter in a pan, add the flour and milk. Let it boil for several minutes. Add salt, pepper and nutmeg. Pour the sauce on a cooled broccoli, gently stir and cover with Gauda slices.

Smear the baking pan with butter, put one half of the broccoli. Cover with slices of hard-boiled eggs and cover with remaining broccoli.

Sprinkle with chopped parsley, bread crumbs and some butter slices.

Put in a preheated oven and cook until golden.


Broccoli with Prosciutto

Ingredients:

  • 1 broccoli head
  • 150 g/5.3 oz Prosciutto, cut into small pieces
  • 2 boiled eggs, diced
  • 150 g/5.3 oz mozzarella cheese, cut into cubes
  • 4 tbsp lemon juice
  • 3 tbsp olive oil
  • Salt and pepper

Instructions:

Cook the broccoli in salty water, drain and chop into florets.

Add Prosciutto, eggs, cheese, pour olive oil and lemon juice and salt and pepper to taste.

Stir gently.

Serve immediately.




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