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

5 Easy Ways To Keep Fresh And Crispy Lettuce

5 Easy Ways To Keep Fresh And Crispy Lettuce

It has a crunchy texture, lettuce is often used as a salad topping and as a side menu for various foods such as burgers, as well as decorating a dish. Lettuce is also often eaten directly in the form of fresh vegetables. Unfortunately, this vegetable easily loses its freshness and fades. Even if stored in the refrigerator, a bad way to store it will cause it to rot quickly.

5 Easy Ways To Keep Fresh And Crispy Lettuce
Function lettuce

So how do you store lettuce to keep it fresh and crispy? Here is the criticism:

The main key to maintaining the freshness of lettuce is to choose fresh lettuce. Choose fresh green with a stiff, elastic texture. Avoid buying lettuce that has withered because it will rot faster when stored.

Cold water can help keep the lettuce fresh and crispy. After washing, soak the lettuce that has been separated by stem in cold water for five to ten minutes. Lettuce stored in moist conditions will rot quickly. To do this, try to drain the lettuce by stirring it so as to reduce the water on the surface of the leaves.

Wrapping the lettuce in a paper handkerchief will reduce the rest of the water that remains attached. After that, move the lettuce into transparent plastic or place it in a roll of absorbent paper and transfer it to a closed container. Remember to keep it in the refrigerator. When storing lettuce in the refrigerator, use a moderate temperature. The temperatures too low make these vegetables soft and flowing, so they are no longer crispy.

Lettuce is a kind of green and white leafy vegetable.

Ways To Keep Fresh And Crispy Lettuce
Ways To Keep Fresh And Crispy Lettuce

Lettuce is also known as ALS. Lettuce is usually eaten in raw and mature conditions. The lettuce has the characteristic of wavy leaves and green or white and the taste tends to be mild. Lettuce is a type of vegetable that wilt easily if it is not kept cool. Lettuce grows in the tropics and generally in the uplands. Lettuce is a vegetable with a high nutrient content and is safe for consumption, even raw. Generally, lettuce is used in Latin foods and prepared salads. Lettuce plants are fairly easy to grow in a home environment, for example using a soil-free planting medium. Lots of lettuce sold on the market at relatively low prices.

Function lettuce

Fresh lettuce
Fresh lettuce

Lettuce contains high levels of vitamins and minerals. Lettuce is a good way to prevent defects in the fetus because of its high vitamin K content. Lettuce is also good for diet programs as these vegetables are delicious enough to be eaten raw. It is also believed that lettuce can increase blood, especially in people with anaemia. For those who suffer from insomnia, eating lettuce can have a relaxing effect and help you sleep well at night. This is due to the content of lactucarium in lettuce.

Not only in the health sector, the use of lettuce in the culinary sector is very diversified. Lettuce is often used for fresh vegetables on processed chicken and fish. Lettuce is also used as a topping like tacos and burritos. The beautiful lettuce leaves are often used as decoration in the dishes.

How to treat lettuce

How to treat lettuce
How to treat lettuce

Lettuce is not difficult to transform and does not need to be preserved. You have to keep the freshness of the lettuce so that the taste and shape do not change. Lettuce should be used immediately after purchase. If you want to keep the lettuce, try it in a moist State and close to the water source.

Lettuce can be used for cooking in the form of chopped or chopped. You can also use a layer of boat-shaped lettuce leaves to replace the outer skin, for example the tacos. Lettuce can be made of sautéed berkouah or vegetables, but its shape and taste may be slightly different.

Nutrition and effectiveness of lettuce

Lettuce salad
Lettuce salad

Here are the nutrients and benefits of lettuce for your body, as quoted by Boldsky:

  1. Contains proteins of lettuce

Lettuce contains 18% protein, the protein content of lettuce is only slightly lower than that of yogurt. This is obviously very useful for the 8 amino acids needed to accelerate your digestion.

  1. Contains folic acid of lettuce

Folic acid is very beneficial for pregnant women as it can prevent neural tube abnormalities in babies in the uterus. In addition, lettuce also has abundant nutrients to be able to maintain the embryo. So for women, it is highly recommended to consume lettuce to feel the health benefits.

  1. Contains minerals of lettuce
Nutrition and effectiveness of lettuce
Nutrition and effectiveness of lettuce

One of the most beneficial things about lettuce for the body is that it contains many minerals, such as calcium, iron, potassium, magnesium and copper for the metabolic needs of the body.

  1. Few calories of lettuce

Lettuce also contains few calories and is therefore very well consumed by people suffering from high cholesterol and obesity (obesity). During this time, even if the lettuce contains few calories, the lettuce is rich in nutrients, which makes it more balanced for health.

  1. Contains water of lettuce

If you are bored with cucumbers as vegetables, lettuce can be an alternative choice. In fact, according to the results of the study, the content of lettuce represents about 16% of your daily water needs, which helps to avoid dehydration and to feel fit.

  1. Contains fiber of lettuce

The fibre content of a bowl of lettuce is almost equivalent to that of a bowl of cereals and bananas. With a high fibre content, lettuce can help people suffering from constipation.

Cabbage Cooking Tips To Keep Their Nutritional Content Maintained

Cabbage Cooking Tips To Keep Their Nutritional Content Maintained

Cabbage is a very easy type of vegetable to find in Indonesia. Cabbage is a plant native to Europe. Plants with the Latin name Brassica Oleracea were originally considered weeds because they grow wild along the coast. It was not until the 9th century that cabbage was planted in the plantation. It is estimated that cabbage plants were imported into Indonesia in the 16th and 17th centuries.

Cabbage Cooking Tips To Keep Their Nutritional Content Maintained
How to keep cabbage

Inside the cabbage contains many of the nutrients needed by the body. Cabbage is rich in fibre, it also contains bioflavonoids, various vitamins (vitamins B1, B6, C and K) and minerals (calcium, fluorine, iron, iodine, potassium and sulphur). In addition, cabbage also contains undamaged compounds useful for cancer prevention.

Therefore, in order to ensure that the nutrients in the cabbage are not damaged during cooking, proper treatment is required during cooking. Before you know how to cook cabbage so as not to lose the nutritional content, it is best to know first to choose a good cabbage and keep it. Tips for choosing cabbage:

  • The head of the cabbage should be heavy depending on its size, with dense and well-arranged leaves.
  • Do not choose an old, brownish, faded, wrinkled, coarse-textured cabbage with a strong smell.
  • Choose fresh, round, brightly coloured cabbage leaves that are free of bruises or signs of rot.

How to keep cabbage:

Cabbage cooking tips
Cabbage cooking tips
  • Pack in airtight plastic, store it in the refrigerator so you don’t lose vitamin C.
  • Red cabbage or white cabbage can only be kept in the refrigerator for up to two weeks, while Milan e.g. can only be stored for one week.
  • Damage due to prolonged storage is usually characterized by soft cabbage, begins to rot, sink or produce black spots due to mushroom growth.
  • Damage to the cabbage part is usually caused by caterpillars or insects. Therefore, soak the cabbage in salted water or vinegar for 15 to 20 minutes.
  • Use cabbage leaves gradually, from the outside to the inside
  • Do not store cabbage as a leaf, as nutritional content will be easily lost.
  • After choosing and keeping a good cabbage, here are some tips to cook it well so as not to lose the nutritional content.

Tips for cooking cabbage so that the nutritional content does not disappear and stays awake:

How to Cabbage cooking
How to Cabbage cooking
  • Wash the cabbage leaves first, then cut them into pieces. Washing and instantcutting cabbage will be treated so that the nutritional content is not lost.
  • Do not cook cabbage for too long as it would eliminate the nutrition, colour and original taste of the cabbage.
  • To maintain the red colour of red cabbage, add acidic liquids such as vinegar, squeezed lemon juice or lemon juice.
  • If you want to boil the cabbage, first boil the water until boiling, then put the cabbage in it.
  • Avoid stowed acidic ingredients when boiling cabbage.

How to boil cabbage

How to boil cabbage
How to boil cabbage

Whatever type of cabbage (chou) you like, don’t doubt that these vegetables contain many vitamins and nutrients, especially fibre. Cabbage is a healthy vegetable that can be enjoyed alone or mixed with other foods. You can use different methods to prepare cabbage, and the most popular method of cooking is to boil it. Before boiling, start by cleaning and preparing the cabbage, then cook in hot water for several minutes.

Part 1 of 3: Choosing a cabbage

Boil cabbage recipe
Boil cabbage recipe
  1. Select the type of cabbage you want. Green cabbage is one of the most famous types, but you can also choose red cabbage, napa cabbage, Milanese cabbage or Chinese cabbage (bok choy).
  • Green cabbage: This cabbage has a wide fan leaf that looks like waxy rubber when raw. It has a sweet taste when cooked, but it is rather spicy if eaten raw.
  • Red cabbage: Can be identified by the reddish purple color of the leaves and by a more pungent aroma than green cabbage. This cabbage is usually used as pickles and to add colour to the dish.
  • Savoy cabbage: This cabbage is softer and wrinkled by dark green and white stripes. These vegetables contain a lot of vitamin C, vitamin K and fibre and give off a mild aroma.
  • Cabbage Napa: This cabbage is oval in shape and looks like romaine lettuce with greenish-yellow leaves and visible white leaf stems. It tastes sweeter than kale when it’s raw.
  • Bok choy: It is a traditional Chinese cabbage with a slightly spicy or bitter taste. Once cooked, the white stems will remain crispandand and the leaves will become soft. Bok choy contains more water than other cabbages.
  1. Buy cabbage that is still strong and hard.

Choose cabbage with fresh, crispy, unwilted, golden or speckled leaves. Cabbage should also be heavy depending on its size. Damaged or wilted outer leaves generally indicate that cabbage has been harvested for a long time or has been handled roughly. The best time to get fresh cabbage is when it’s hot. In a country with four seasons, cabbage will taste sweeter and tastier after the frost is over, as these vegetables usually grow in cold, wet weather.

  1. Avoid buying chopped cabbage.

Although this seems more convenient, the content of vitamin C and other nutrients will decrease when the cabbage is cut. Cut or sliced cabbage can also be kept for a long time, but its taste decreases considerably.

Part 2 of 3: Preparing cabbage

  • Peel the outer leaves of the cabbage.

Discard faded, damaged or discoloured leaves. People usually get rid of the outer leaves because these parts are most susceptible to dirt and are often damaged.

  • Rinse all parts of the cabbage.

Use cold water to rinse it. You should rinse all parts of the cabbage cleanly, as most farmers use pesticides and insecticides to protect plants from pests and diseases. Organic cabbage does not use insecticides or pesticides when planted, but you still need to clean and rinse it to remove dirt, insects and eggs, or sand that may stick to cabbage. Try soaking the cabbage in regular salt edg or fresh water for about 30 minutes to make the cabbage cleaner.

  • Cut the cabbage.

People usually cut the cabbage into pieces or long slices, but you can boil it in the shape of your choice. Make sure you have cut the centre or stem of the cabbage. Cut the rough and hard stems found at the bottom of the pieces you make.

  • Cut or cut the cabbage to the desired shape.

People usually cut the cabbage into long thin slices, but you can boil it in the form of your choice. You can also boil the cabbage into pieces. Cut the cabbage on a cutting board by placing it flat. Slice the cabbage to the desired thickness. Use a mandolin (vegetable slicer) if you have one. To cut cabbage, you can use this cooking tool by rubbing the cabbage on the sharp blade of the knife.

Part 3 of 3: Boil cabbage

  1. Boiling water over medium heat tends to be large.

The height of the water should be about 2 cm or enough to soak the cabbage without overflowing. Don’t think too much about how much water you need to use, as you can throw away excess water later. In addition to water, you can also use a meat or vegetable broth to add flavour to the cabbage. Add liquid broth or powder to boiling water.

  1. Put the cabbage in boiling water.

Don’t worry if you see the cabbage filling the pan. The water will be absorbed by the cabbage and the contents of the pan will decrease considerably.

  1. Cook over low heat without a lid.

The small cut cabbage needs to be boiled for only about 5 minutes, while the large pieces should be boiled for about 10-15 minutes. Check regularly that the cabbage is not too ripe. The ripe cabbage will feel sweet. If it is too ripe, the cabbage will give off an unpleasant taste and aroma.

  1. Remove the cabbage from the pan.

To do this, you can use a drain ingspoon or pour the cabbage into a filter to remove the water. If you boil cabbage with broth, the water can be reused for soup or even drunk directly.

  1. Add spices to the cabbage.

Cabbage can be quite bitter. You can add salt to balance the taste, but don’t overdo it so that the cabbage is not salty.

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips!

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips!

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips! The beans seem easy at a glance. But it is undeniable that sometimes beans have a less crunchy taste and tend to be tough when transformed or transformed into dishes. When choosing beans, it is strongly recommended to choose a fresh and clear green. Because too old beans will be hard and less tasty when processing. In addition, there are a number of other tricks for cooking crispy and non-clayy beans.

Cook The Beans So They’re Crisp And Not Hard, Follow The Tips!
How To Cook The Beans

Come on, see the information below, tips for cooking crispy and non-clayy beans:

1.Cut The Tips Of The Beans

The tips of the beans must be cut, but do not break them and then pull them so that the fibers on the edge of the beans can be removed. This way, cooked beans can cook more evenly and faster.

2.Boil With Salt Water

Once the beans are cleaned and cut, we can boil them with salt water. Boil until mixture is sufficiently fluffy according to our needs.

3.Soak In A Container Of Chilled Water

Once the beans have finished boiling, we can immediately soak them in a container filled with ice water. Can also be placed in a container containing ice cubes, with a little water. Let stand for a while until the beans are completely cold, then drain.

4.Steaming For About 2 Minutes

In addition to boiling, to produce a crispy bean dish, we can also cook it steamed. Prepare a saucepan with steam, heat until boiling water. Just put the beans to steam on medium heat. About 2 minutes, the beans are generally more tender and crispy.

5. To Blow Up, Do Not Use Too Much Water

If you want to make sautéed beans, do not use too much water. If you use too much water, the beans may be too soft afterwards.

Cook beans to keep them green and fresh, we really need to pay attention to a number of things. After taking note of the above tricks, it goes without saying that it is already safer to prepare a more delicious bean dish.

Three basic ways to cook beans
Three basic ways to cook beans

How to cook fresh beans

The beans are a complement to the nutritious dishes available all year round. Before cooking the beans, wash them first with clear water and remove the ends of the stem with a knife or break. Read information on the basic cooking methods of beans and two popular bean recipes.

How to cook fresh beans

The beans are a complement to the nutritious dishes available all year round. Before cooking the beans, wash them first with clear water and remove the ends of the stem with a knife or break. Read information on the basic cooking methods of beans and two popular bean recipes.

Method 1 of 4: Three basic ways to cook beans

  1. boil the beans.

Fill a large pot with enough water to soak the beans. Boil water over high heat until boiling, then put the beans washed and remove the ends of the stem. When the water begins to boil, reduce the heat and cook the beans for 4 minutes or until tender but always crispy. Drain the beans, add salt and pepper. Serve immediately.

  1. Cook the beans with steam.

Steaming beans is the best way to maximize the nutritional value they contain. Fill the pan with 2.5 cm of water and place the steam container in the pan. Cover the pan with a waterproof lid and boil the water in the pan. If it has boiled, open the lid of the Pan, put the beans washed and remove the ends of the stem in the steam container. Reduce the heat of the fire to medium and cover the pan. Cook for 2 minutes and check the maturity of the beans. The beans must be fluffy but still crunchy. Give salt and pepper. Serve immediately.

  1. Cook the beans in the microwave.

Add freshly washed beans and remove the ends of the stem in a bowl or microwave-specific container. Add 2 Tablespoons (30 ml) of water, then cover the container with plastic. The plastic must not touch the beans. Set the microwave to maximum power for 3 minutes, then gently remove the plastic cover so that the steam can come out. Check the maturity of the beans, salt and pepper, and serve immediately.

Tricks for cooking crispy and non-clayy beans
Tricks for cooking crispy and non-clayy beans

Method 2 of 4: Bean Salad

  • Cook 250 g of beans according to one of the basic methods above. Let the beans cool, then cut them in half.
  • put the beans in a medium bowl. Add tomatoes, onions and feta cheese. Mix all ingredients with a food clamp.
  • mix the olive oil, vinegar, salt and pepper in a small bowl. Stir until blended.
  • pour this liquid into a bowl of beans. Stir until beans are covered with liquid.
  • Add salt and pepper to taste. Serve cold.

Method 3 of 4: Bean Casserole

  • Cook 625 grams of beans according to one of the basic methods above. Cut the beans in half.
  • Preheat oven to 176 ° C. brush a casserole of butter or olive oil.
  • mix bread flour, parmesan cheese and 1 tablespoon of butter in a small bowl.
  • heat a tablespoon of butter in a large frying pan over medium heat. Add the onion and sauté until the color becomes transparent for about three minutes. Add the mushrooms and cook for about 4 minutes until tender. Sauté the beans with mushrooms and onions.
  • pour the chicken broth into a small saucepan. Simmer on fire over high heat.
  • combine cornstarch with 60 ml of water. Stir until cornstarch is dissolve, then add to boiling chicken broth. Add the garlic powder, salt and pepper, then stir. Stir until the broth is thickened.
  • pour thick broth over beans, onions and mushrooms. Mix with sour cream.
  • pour all these ingredients into a casserole. Divide bread flour and Parmesan evenly. Put the dish in the oven.
  • bake in the oven for 15 minutes or until the top is golden.

Method 4 of 4: Sweet beans

  • boil the beans in boiling water for 15 minutes depending on the desired quantity.
  • remove the cooking water. Transfer the beans to the bowl.
  • sprinkle with a little sugar or pour some sweet water.
  • serve: sugar touching will make the beans sweet and delicious.