Broccoli is a cruciferous vegetable of the cabbage family. He is not always very appreciated...And yet, well cooked, he can prove to be extremely tasty and especially has lots of body and health benefits!
What are the benefits of broccoli?
Broccoli is a vegetable from the cruciferous family. Originally from Italy (it has only been cultivated in France since the 1980s), it is a descendant of wild cabbage and cauliflower. Born of vitamins, this green vegetable is an explosive health ally. To get the most out of its taste and its benefits on the body, it is better to consume it raw or slightly cooked.Broccoli appearance
The plant is between 40 and 80 cm high depending on the broccoli varieties. A succession of shoots are present in the axils of the leaves and at the top. These are more or less tight floral buttons whose colors vary depending on the varieties. The leaves are elongated and serrated, rather stiff, greenish to purplish.The inflorescence is central and remains very condensed. It is green and then blue when the flowers start to open. It can be consumed when the flowers are well-formed.
Broccoli is suitable for rainy and fresh climates. It grows in deep, drained soils, rich in humus with a slightly acidic pH (between 5.5 and 7). The exhibition must be sunny.
Broccoli has a very good nutritional profile. It is low in calories (36 kcal per 100 g) and is therefore an interesting ally in the case of being overweight. Compared to the average of vegetables, it generally contains less carbohydrates, but more protein and fiber. It consists mainly of water and is rich in vitamins and minerals. Broccoli is very rich in fiber: it combines insoluble fibers, effective in controlling intestinal transit, and soluble fibers (pectins), which increase the feeling of satiety, help reduce the blood rate of bad cholesterol (LDL-cholesterol) and the Glycemic index of meals.
Broccoli is an important source of manganese. By referring to the reference nutritional values (VNR), which fix the average daily intake for the population 100g of broccoli provides 20% of this reference nutritional value. It is also a source of potassium and, to a smaller extent, calcium, magnesium, copper, iron, and zinc. Broccoli contains several carotenoids, and pigments (beta-carotene, cryptoxanthine) which can be converted by the body into vitamin A. It also contains lutein, a pigment that accumulates in the retina and contributes to protection. All these nutrients are better absorbed in the presence of lipids, it is therefore advisable to consume broccoli with a fatty body.
In terms of vitamins, in addition to beta-carotene, broccoli is also rich in vitamins B, C, E, and K.
It is rich in vitamin B9, essential to the proper functioning of the nervous and immune systems and participating in the decrease in fatigue. A portion of 100 g brings more than three-quarters of the VNR in this vitamin. It is also rich in vitamin C which is essential for the proper functioning of immune defenses, which promotes the assimilation of plant iron, and which has a strong antioxidant power: a portion of 100 g brings more than 132% of the VNR. Broccoli is also very rich in vitamin K: it is enough to consume 40 g to reach the VNR. This vitamin is essential for bone health and intervenes in blood clotting. It contributes to the contribution of vitamins B1, B2, B3, B5, B6 and
11 reasons to consume broccoli
- Rich in potassium and vitamin B, broccoli would prevent muscle cramps.
- According to some studies, one of the broccoli components would prevent the appearance of breast cancer.
- Broccoli would reduce the rate of bad cholesterol and increase the right one.
- Rich in various vitamins, it would help cell renewal of the skin and would effectively fight against wrinkles.
- Full of lutein and zeaxanthine, broccoli would protect our sight and the health from our eyes.
- It would also protect men from the risk of prostate cancer.
- Broccoli would naturally reduce the concentration of homocysteine in the blood, responsible for the risk of a vascular accident.
- Broccoli also strengthens our immune system, in particular thanks to its vitamin C, and therefore effectively fights against winter diseases and colds.
- Very poor in calories and carbohydrates, but rich in fiber, it is a real slimming ally for those who are on the diet!
- Thanks to his sulforaphane, he would protect our respiratory tract and is therefore particularly recommended for smoking and asthmatic people.
- Excellent for memory, it would slow the cognitive decline.
3 broccoli recipes for all tastes
1) Mashed Broccoli
Ingredients for 4 persons) :
- 1 broccoli;
- salt ;
- pepper.
Steps :
- Wash the broccoli and take the flowers.
- Steam them for about 10 to 12 minutes until they are tender.
- Mix by gradually adding the cooking water until you get a smooth and homogeneous puree. Season according to your tastes.
2) Saint-Nectaire raclette and pan-fried vegetables
Ingredients for 4 persons) :
- 4 large oven potatoes;
- 600 g of Saint-Nectaire;
- 1 broccoli;
- 400 g of mushrooms;
- 200 g of chorizo;
- 200 g of COPPA;
- 200 g of raw ham of Auvergne;
- 1 garlic clove;
- 1 new onion;
- 30 g of semi-salted butter.
Steps :
- Preheat the oven to 180 ° C (Th.6).
- Wash and wipe the potatoes.
- Shape them slightly in several places using a fork, then place them on a baking sheet covered with parchment paper. Bake for about 1 hour. Check the cooking using the tip of a knife.
- Peel and cut the onion into thin rings.
- Peel, degem, and chop the garlic. Cut the foot of the broccoli and detail the broccoli into flowers.
- Wash the bouquets, drain them, and set aside.
- Clean the mushrooms and cut the foot if necessary.
- In a pan, melt the butter and brown the minced onion for 5 to 8 minutes.
- Add the broccoli bouquets. Cook them for 12 to 15 minutes.
- Place the mushrooms and the chopped garlic and prolong the cooking for 10 minutes.
- Add a pinch of Espelette pepper. Add salt and pepper.
- Melt the slices of Saint-Nectaire in the Caquelons.
- Coat cheese potatoes and accompany your raclette with a spicy vegetable pan and Spanish chorizo, coppa, and/or raw ham from Auvergne.
3)Panbaga pan-fried, potatoes, broccoli, and smoked sausage
Ingredients for (4 persons) :
- 450 g of rutabagas;
- 400 g of potatoes;
- ½ broccoli;
- 2 cooked smoked sausages;
- a few strands of thyme;
- salt ;
- Moulin pepper.
Steps :
- Cook the broccoli bouquets for 8 to 10 minutes. To book.
- Cut the smoked sausages into rings.
- Wash, cut the rutabagas and potatoes into cubes, and dry them with a cloth.
- In a pan, place the potato and rutabaga cubes with olive oil. Mix and season according to your taste.
- Cook over high heat for 4 to 5 minutes, stirring from time to time, and continue cooking over low heat and covering for 10 to 12 minutes until the vegetables are tender. To book.
- Brown the smoked sausage slices in the pan, add the rutabagas, the potatoes, and the broccoli flowers, and prolong the cooking by 3 to 4 minutes, mixing well.
- Salt, pepper. Sprinkle with fresh thyme and taste hot!
Are there adverse effects?
Cabbage is among the vegetables that can be poorly tolerated by people with irritable intestines. Once cooked, the broccoli is less irritating, its fibers being tenderly by cooking. It can nevertheless be the cause of fermentations in the colon and cause bloating in the most sensitive people.
Due to its richness in vitamin K, it has long been recommended to people who follow anti-coagulant treatment (of the anti-vitamin K family), to limit foods rich in vitamin K such as cabbage. Studies have shown that an average vitamin K contribution from broccoli consumption had little impact on coagulation. However, the impact of these vegetables should be monitored by Dosage of the INR (dosage to assess the effectiveness of an anti-coagulant treatment and to adapt the dosage if necessary).