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.
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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Place The Broccoli On Steam.
Open the lid of the Pan, place the broccoli on the steaming pan and replace the lid.
- Steamed Broccoli.
Leave broccoli steamed for 3-5 minutes, depending on the amount of steamed broccoli.
- 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.
- You can serve fresh broccoli, with a sauce or seasoning, or you can also add it to other dishes