Healthy Ways To Cook Broccoli

Healthy Ways To Cook Broccoli

Healthy Ways To Cook Broccoli. Broccoli is a vegetable that is part of cabbage or Brassicaceae. Broccoli originates from the central sea and since the time of ancient Greece it was cultivated. Broccoli entered Indonesia a short time ago and is increasingly popular among vegetable enthusiasts.

Healthy Ways To Cook Broccoli
Healthy Ways To Cook Broccoli

The portion of the broccoli consumed is a green and tight-fit flower head, like a thick-stemmed tree branch. Most of the heads are surrounded by leaves. Broccoli is very similar to cauliflower, but broccoli is dark green while the cauliflower is white.

Broccoli, more and more popular, has a very complete nutritional content. Vitamins with essential minerals from broccoli. No wonder broccoli has many benefits for the health of the human body. The benefits of broccoli for the health of the human body, for example as an anticancer and anti-inflammatory. In addition, broccoli is also a good antioxidant to fight free radicals.

However, this benefit can be obtained if you cook the dried broccoli the right way. The reason is that the wrong way to cook broccoli can make the nutrient content of broccoli disappear.


Here are a few methods usually used to cook broccoli and its effect on its contents:

Methods usually used to cook broccoli
Methods usually used to cook broccoli
  1. Boiling Broccoli Cooking

Some people cook vegetables to boil, including broccoli. However, Professor Paul Thornalley of the University of Warwick in the United Kingdom said that cooked broccoli would reduce the antioxidant value of broccoli. In particular, boiling reduces the compounds called Glucosinolates, which are transformed into the body into anticancer agents called isothiocyanates. In addition, Thornalley and his colleague, Dr. Lijiang song, found that cooking broccoli in boiling water can reduce the glucosinolate content by 20 to 30% after 5 minutes, 50% after 10 minutes and 77% after 30 minutes. So although boiling may not be the best way to cook these vegetables.

  1. Cook Broccoli With Sautéed

If you like Chinese food, blowing up is a good way to cook and enjoy broccoli. Combined with other vegetables, such as water chestnuts, carrot slices and soy sprouts, broccoli adds a contrast in colour, taste and texture. The key here is to avoid vegetables from overcooking, or overcooking. You should know that blowing up is a method of cooking vegetables with hot oil that only aims to make vegetables a little aromatic, but always crispy. So far, research conducted by Thornalley and song did not reveal any significant loss of glucosinolate content when broccoli was jumped for 5 minutes or less.

  1. Steaming Broccoli

Steaming is the most popular way to cook broccoli, as it is fast and helps preserve the color and texture of vegetables. According to a study by the journal of food additive and contaminants published on November 23, 2006, steamed broccoli can actually increase the nutritional value of broccoli. The researchers discovered that steamed broccoli increased the levels of Glucosinolates, antioxidants and beta-carotene, as well as lutein, Alpha, and Gamma-tocopherol in broccoli. In addition, steamed broccoli also has no significant effect on the vitamin C content of broccoli. In other words, steaming is the best way to cook broccoli.

  1. Baking Broccoli Using The Microwave Oven

Baking broccoli in the microwave oven is probably the simplest method, because simply place it on a serving plate, then place it in the microwave for up to 3 minutes. The colour and texture obtained are also satisfactory, provided they do not put the broccoli too long in the oven. According to research conducted by Thornalley and song, cooking broccoli in the microwave for 3 minutes or less does not significantly reduce the content of Glucosinolates in broccoli.

Broccoli is not only rich in nutrients such as vitamin C, folic acid and fibers, but it is also easy to cook and can be a nutritious complement to every meal. Whether you like steaming, jumping, baking or mixing your broccoli, broccoli is a delicious vegetable that makes it good to eat alone or mixed with other ingredients such as various kinds of meat or other vegetables.

If you want to know how to cook broccoli, just follow the steps below.

How to cook broccoli
How to cook broccoli
  1. Clean The Broccoli.

If you buy broccoli in a store, you just need to wash or rinse thoroughly. But if you plant the broccoli yourself or buy it on the market, soak it in salted water for 10 minutes, then rinse it thoroughly with clear water.

Fresh Garden broccoli is vulnerable to Caterpillar disease, a common pest in the garden. Although they are still in larval form, the green cabbage worms resemble caterpillars about 1 inch (2.5 cm) long. Even if these caterpillars are harmless, they can get rid of your appetite immediately if you see it. This Caterpillar will die in salt water. Cabbage sprouts will float on the surface of the water so you can take them and throw them away.

  1. Discard The Main Stalk Of Broccoli.

This stem is the largest part of the broccoli. Broccoli stems can be eaten, but the last centimeters or more will be a little harder and desolate you can eat the stem or throw it in part.

  1. Cut The Broccoli Knobs.

Cut each button of broccoli in the stem or a bouquet of flowers once cut, until you sew them into small pieces that are easy to handle. If you are not fond of stems, cut just below the cap of the broccoli. If you want to get more of your broccoli, cut it away near the main stalk of broccoli.

  1. Place The Steamer In The Pan.

Fill the pan with 5.1 cm (2 inches) of water, place the filter or steaming place, place the lid on the Pan and place the pan on the stove over medium heat. Bring the water to a boil.

  1. Place The Broccoli On Steam.

Open the lid of the Pan, place the broccoli on the steaming pan and replace the lid.

  1. Steamed Broccoli.

Leave broccoli steamed for 3-5 minutes, depending on the amount of steamed broccoli.

  1. Lift It From The Stove.

Lift the Pan from the stove and open the lid immediately. Otherwise, the broccoli will continue cooking and will quickly become soft and wet.

  1. You can serve fresh broccoli, with a sauce or seasoning, or you can also add it to other dishes

10 Recipes And How To Treat Straight And Tasty Beets

10 Recipes And How To Treat Straight And Tasty Beets

10 Recipes And How To Treat Straight And Tasty Beets. Beet is not a fruit, but a tuber. The beet is a rather round bulb and the size of an adult fist. The medium dark purple beetroot is reddish, but as the technology has evolved, there are also yellow, white and other pieces. Although the natural color of the beet is always violet.

10 Ways To Transform Straight And Tasty Beets
10 Ways To Transform Straight And Tasty Beets

This tubercle comes from North America, so it is natural that it is still rarely known in Indonesia. You may be able to find beets in a large supermarket or in a store selling foreign products. Although the tuber is generally consumed, you can also eat beet and beet leaves.

Beets are favored for their beautiful shape and beautiful color. But, apart from that, beets have of course many advantages for the body. Some are intended to facilitate the digestive system, to increase the production of blood cells, to prevent tumors and cancer. Below you will find all the advantages of beet.

Benefits Of Beet Fruits for Health

10 Recipes And How To Treat Straight And Tasty Beets
10 Recipes And How To Treat Straight And Tasty Beets
  1. Blood recall

Do you have a problem with arterial hypotension and anemia? The beet can handle it! When people lack red blood cells, the body becomes weakened by lack of energy. The beet contains a lot of iron. Iron is useful for increasing the production of red blood cells in our body. Therefore, consume beets frequently if you are not blood red.

  1. Promotes digestion

In addition to containing iron, beets also contain a lot of fibers, making it a healthy and smooth digestive system. Say goodbye to abdominal pain, constipation, constipation and hemorrhoids if you carefully eat beets.

  1. Detoxification

Beets can remove toxins from our bodies, whether they are benign or present in bile, kidneys and liver. Eat the beets as a detox for the body.

  1. Cancer

Beets have the advantage of lowering cholesterol and stabilizing blood pressure. These two diseases are the beginning of more serious diseases such as strokes and complications. Therefore, consume the beet diligently to avoid deadly diseases. Besides what Bacaterus mentioned previously, beets can also destroy tumor cells and cancer cells.

  1. Overcoming stress

The next advantage of beet is that it can help reduce stress. If our body is healthy and strong, the mind can also be carried away in good health. It also happens that the beet gives you a feeling of calm and relaxation, thus avoiding you to be stressed.

  1. Good for pregnant women

The last of the benefits of beet is an advantage that can be obtained by pregnant women. Beets contain a lot of folic acid, folic acid being necessary for the growth and development of the fetus.

10 Ways To Transform Straight And Tasty Beets

Benefits of Beet fruits
Benefits of Beet fruits
  1. Beet risotto

The first way to treat beet is to turn it into risotto. For those who do not yet know, the risotto is the “mixed rice” of a Northern Italian. The rice used is different from our rice. Rice risotto is more fatty and tends to be more rounded than Indonesian rice. This rice is cooked with broth until it sticks.

Material required:

  • 200 gr of rice risotto.
  • 1.5 kg of 5 bits.
  • three onions.
  • 30 GR of lemon juice.
  • 8 grams of salt.
  • 75 grams of olive oil.
  • 130 gr of garlic, thinly sliced.
  • 400 g of water.
  • 50 GR of Parmesan cheese.
  1. Little salad

Who likes to eat salads? The beet is really good like a salad. Maybe beets can replace steamed potatoes in salads. Here are some ingredients:

  • 3 medium-sized beet.
  • 2 cloves of garlic, Peel the skin.
  • 1 Rosemary stalk.
  • 3 tablespoons olive oil.
  • Kosher salt.
  • Fresh black pepper
  • 11/2 cup of canned chickpeas (Arabian beans), urinate.
  • 1/2 red onion, minced.
  • 1/2 cup of pickled cucumber, cut it coarsely.
  • 1/2 lemon, squeeze.
  • 1/4 cup of cotija cheese, knead.
  • 2 tablespoons coriander, mashed potatoes.
  1. Beet hummus

Hummus is a speciality of the Syam country in the Eastern Mediterranean region. This form of food in the form of mashed potatoes, porridge, chocolate sauce or salted jam based on tubers or beans. You can create hummus pieces to treat the correct beetroot this time.

What you need:

  • 2 small or medium sized beets.
  • 1 (15.5 ounces) of canned chickpeas, urinating.
  • 1/4 tahini Cup.
  • 3-4 cloves of garlic.
  • 3 tablespoons of lemon juice.
  • 2 c. Tea of grated lemon zest.
  • 1/2 teaspoon of white cumin.
  • 1 teaspoon of white cumin.
  • 2 c. Salt tea.
  • 2-3 c. Olive oil tea.

Manufacturing stage:

  • Preheat oven to 200 ° C
  • Wrap the beets with aluminum foil and bake for 1 hour.
  • Immediately after getting out of the oven, soak the beets in cold water. This facilitates the stripping of the skin and prevents it from being too soft to the touch.
  • Prepare a food processor, put all the ingredients (except oil). Put the food processor in “mashed” mode, then turn on the machine for 1-2 minutes.
  • Stir in the puree to treat while adding oil. Turn on the food processor again for 30 seconds.
  • Finish, hummus mashed beet can be enjoyed.
  1. Roasted beets

The next way to treat good beets is very easy. You just have to cook beets and it’s just a delicious meal.

Material required:

  • 680 GR of beet, remove skin, cut to taste.
  • 1 c. Extra tea VCO.
  • 2 teaspoons of red wine vinegar.
  • 2 c. Honey tea.
  • 1/4 glass of orange juice.
  • 2 c. Grated orange peel tea.
  • 2 teaspoons of fresh thyme leaves.
  • Big salt
  • peppery

How to:

  • Preheat oven to 200 ° C prepare a pan covered with aluminum foil, place the pieces of Red beetroot.
  • Pour olive oil on top. Don’t forget to add aromas too, then mix well.
  • Cover an aluminium foil to wrap the beet. Cook 45 minutes or until beet is softened.
  • Transfer the cooked beets to the bowl.
  • Pour honey, vinegar and orange juice. Mix well
  • Add grated orange zest and thyme as garnish.