Broccoli is a vegetable that is not very popular especially among the little ones. However, this relative of the cauliflower is superior to its cousin in terms of the nutrients it contains.
Broccoli is a vegetable with many healing properties, which can be an excellent basis for an anti-cancer diet – thanks to its natural antioxidant content it reduces the risk of prostate, breast, and colon cancer – and for diabetics, as it regulates blood sugar levels. If you have no idea how to incorporate broccoli into your diet, check out this recipe for a delicious cream soup!
- 1 fresh broccoli,
- garlic (2 cloves),
- natural yoghurt,
- spices (salt, pepper, herbs),
- grated parmesan cheese
- Wash the broccoli thoroughly, divide into smaller florets, and cut off the harder parts of the stalk
- Dice the onion and slice the leek
- Grate the remaining vegetables – carrots, parsley, a piece of celery.
- Fry the onion in butter in a pot, add pressed garlic
- Add chopped and grated vegetables, simmer for 10 minutes
- Add broccoli florets and pour 1 liter of chicken broth over the vegetables. Cook for 15 minutes
- Season to taste.
- When the broccoli is already tender, add 3 tablespoons of natural yogurt and blend to a smooth cream
- Serve with grated parmesan cheese.
Medicinal properties of broccoli
- anti-cancer effects – broccoli surpasses its cauliflower cousin with its high content of natural antioxidants. Specifically, one, sulforaphane. This enzyme helps block the formation of cancer cells by blocking DNA mutations. However, in order for broccoli to deliver sulforaphane to the body, it must be steamed at a temperature no higher than 76 degrees. It is also worth remembering that frozen broccoli does not contain this ingredient, as it is cooked in boiling water before freezing;
- regulate blood sugar levels – broccoli is also a suitable addition to the diet of diabetics. They have a low glycemic index, help maintain normal blood glucose levels, and on top of that, strengthen blood vessels – specifically, sulforaphane does just that. Diabetics are more prone to cardiovascular disease, so they need to keep their veins healthy;
- help lower blood pressure – if you suffer from hypertension, start eating broccoli! They contain lots of potassium (just like bananas), which unclogs the veins and allows blood to flow freely;
- protect against stomach ulcers – the magic antioxidant already mentioned, sulforaphane, also helps eliminate the bacteria responsible for gastrointestinal diseases such as ulcers, gastritis and esophagitis. If there are hereditary problems on this background in your family, just including broccoli in the diet can help in prevention;
- source of vitamin C – although you are probably not at risk of scurvy, vitamin C deficiency may affect your body especially in old age. This is because it is an essential vitamin for making collagen, which helps keep joints healthy and flexible. Adequate levels of vitamin C also reduce the risk of eye diseases such as macular degeneration.
How to choose the best broccoli at the store?
To ensure that the vegetable is full of vitamins, minerals and antioxidants, it is advisable to choose young specimens. Depending on the variety, they can be emerald, light green or even greenish-purple in color. Beware, however, of broccoli that is starting to turn yellow – yellow flowers are a sign of maturity. Not only does such broccoli contain fewer valuable nutrients, but it also needs to be eaten quickly because even in the refrigerator it will spoil quickly. Choose broccoli with compact and firm florets, without wilted leaves or spots on the stem.
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