Eating in a healthy way is the goal of many people today. In this challenge that we set ourselves every morning when we get up, there is an ingredient that cannot be missing from your weekly menu: broccoli. This vegetable is one of the most nutritious foods there is, since it provides a good amount of benefits to the body.
Why you should eat broccoli regularly
- Broccoli properties. The wonderful properties of broccoli make it one of the foods with the highest number of nutrients. It is a product with a good amount of water, so it is low in calories and ideal for those who want to lose some weight. Broccoli is rich in vitamins of type B1, A and C, which will help strengthen the immune system, in addition to providing the body with a good amount of antioxidants. Finally, you have to know that broccoli is rich in minerals such as calcium, zinc or iron.
How to cook broccoli
- The best way to take advantage of all the nutrients in broccoli is to steam it. In this way you can ingest a very high percentage of its vitamins and minerals. Scientific studies have verified that the consumption of steamed broccoli is essential when it comes to preventing different types of cancer, such as breast or colon cancer.
- Sautéed with extra virgin olive oil. Another way to cook broccoli to take advantage of all its properties is to saute it with a little extra virgin olive oil. In this way you manage to consume a fairly nutritious and very low-calorie dish that will help you preserve your figure.
Recipes to make with broccoli
- Broccoli and mushroom gratin. Take good note of the ingredients that you will need for this wonderful dish: 330 grams of mushrooms, 600 grams of broccoli, 2 eggs, 200 milliliters of liquid cream for cooking, 1 clove of garlic, a sprig of parsley, a few sprigs of thyme fresh, 1 pinch of nutmeg, 2 tablespoons of oil, salt and pepper.
- First of all, you must preheat the oven to about 200 degrees. Wash the broccoli and steam it for about 5 minutes. Then you must peel the garlic clove and finely chop along with the parsley. Next, clean the mushrooms, cut them into slices and sauté them together with the garlic and parsley. Now, take a bowl and beat the eggs, add the liquid cream, sprinkle with nutmeg and fresh thyme, salt and pepper and mix everything well. Take a baking tray and add the mushroom stir-fry along with the broccoli. Pour the liquid on top and bake for about 20 minutes… it’s time to take it out of the oven and serve this wonderful gratin! To eat has been said!
- Broccoli frittata with herbs. The frittata is nothing more than a kind of omelette that is made in the oven and is very popular throughout Italy. To make the frittata you will need: 100 g spring onion, 3 sprigs of fresh thyme, 3 sprigs of fresh basil, olive oil, 200 g of small broccoli florets, 4 eggs, 40 g of grated Parmesan, 50 g of cream, 1 pinch of toasted saffron threads, salt and 3 sprigs of chopped fresh mint.
The first thing you should do is chop the spring onion together with the thyme and basil, then fry in a pan for a few minutes and add the broccoli. Continue to fry and, meanwhile, take a bowl and beat the eggs together with the cheese, cream, saffron, salt and mint. Mix everything well, add the broccoli until everything is well integrated and put it in a bowl. Then put it in the oven for 40 minutes at 180 degrees. Only when the egg has set can you enjoy a delicious broccoli frittata.
