Broccoli, a member of the cabbage family, forms compact, green florets with a mild, slightly nutty flavor. It is distinguished by its high content vitamin C, vitamin K, folate, fiber and potassiumas well as smaller amounts of calcium, magnesium and iron. However, the most valuable for the liver is sulforaphane – a compound formed from glucoraphanin under the influence of the enzyme myrosinase. It has anti-inflammatory properties, supports detoxification and protects cells against oxidative stress. Eating broccoli regularly is associated with an improvement in the lipid profile, lowering the level of liver enzymes and reducing the risk of steatosis.
The fiber contained in broccoli supports the intestinal flora, improving glucose and fat metabolism, and folate helps reduce homocysteine levels. Indole-3-carbinol and its derivatives present in broccoli they have anti-inflammatory properties and support cell regeneration. Thanks to this, this vegetable is recommended not only for people with liver problems, but also for people with hypertension, metabolic syndrome or elevated cholesterol levels. A serving of 150-200 grams of broccoli a few times a week is an easy way to real support for the body without increasing the calorie content of the diet.
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Raw broccoli retains the greatest amount of sulforaphane because the enzyme myrosinase remains active and can convert glucoraphanin into this valuable compound. To enhance this phenomenon, it is worth chopping the florets and stems finely wait about half an hour before serving. In this form, broccoli also provides a full dose of vitamin C and is very low in calories (only about 35 kcal per 100 g), which makes it an ideal ingredient in weight-loss diets. However, the disadvantage of raw broccoli may be that it is difficult to digest, especially in larger portions, and lower absorption of some carotenoids, which are better absorbed when heated.
In terms of ease of digestion and taste, it works best short heat treatment. Cooking in water is not recommended because it causes the loss of vitamin C. Steaming for 3-5 minutes is much better, as it allows you to maintain firmness, color and most of the bioactive ingredients. A good alternative is also baking at high temperature, about 200°C for 12-15 minutes, thanks to which the broccoli acquires an intense flavor and a slightly crunchy structure. However, it is worth remembering that high temperature deactivates myrosinase, so after baking or longer cooking, it is good to add products that will complement it, such as mustard, radish or arugula.
Broccoli is one of the most universal vegetables: it goes well with salads, casseroles and quick dinners. Raw florets are best combined with acidic and fatty ingredientswhich emphasize the taste and increase the absorption of nutrients. Finely chopped broccoli goes well with natural yogurt, lemon, olive oil, salt and pepper, and in a more filling version – with egg, tuna or chickpeas. In salads, a combination with sweet fruits such as orange or cranberry works well feta cheese or parmesan.
It tastes best in warm dishes after briefly blanching by steaming or baking for several minutes at high temperature. Thanks to this, it retains its firmness and color. It works well in pasta and ricotta casseroles, in omelets, frittatas and in bowls with bulgur and yogurt sauce. A quick bake with olive oil and chili flakes is also a good idea. Broccoli also goes great with fish and cream-based sauces, creating nutritious, filling dinner dishes.
Source: Terazgotuje.pl
