Broccoli is an imported product that appeared on the tables of our compatriots relatively recently. Few people know that this vegetable is a storehouse of vitamins, minerals and antioxidants that preserve the health and youth of a person. After seeing freakish inflorescences of rich green color on the supermarket shelf, many will think how to prepare a product? In what form is it better to use and is it possible to eat raw broccoli? Answers to these and other questions – in this article.
Broccoli. What kind of vegetable?
Annual plant, representative of the cabbage family. Subspecies – cauliflower. Suitable for use are the stems and inflorescences of the plant. The color of the latter may be green or purple. The most widely spread species in our region, the kalbreze, is represented by green heads of cabbages, resembling an umbrella with many inflorescences, tightly adjacent to one another. The asparagus variety is less known, where small buds are tied on numerous thin stems.
And what’s under the umbrella? Vitamins and nutrients
Broccoli – the leader among the existing types of cabbage in protein content. There are a lot of fiber and fat. Calcium, potassium, phosphorus, manganese, zinc, selenium, sodium, magnesium, iron and copper. Boasts a vegetable and a high content of vitamins A, B, C, PP, K, E, U.
For example, ascorbic acid (vitamin C) is twice as much as in mandarins or oranges. To get his daily dose, responsible for strong immunity, it is enough to use 100 grams of broccoli.
The content of provitamin A – beta-carotene, known as the vitamin of beauty, longevity and good vision – cabbage surpasses carrots and pumpkin.
Regular consumption of the product in the food triggers the processes of active recovery of cells and tissues of the body, which is especially important during recovery periods – after illnesses, operations, and serious injuries.
Coarse fiber in its composition normalizes the digestive tract, helps to establish digestion, cope with constipation, indigestion, etc. Stimulation of bile outflow processes facilitates the work of the liver.
How to cook broccoli to keep nutrients at maximum concentration?
In the minds of consumers firmly established the view that fresh vegetables in their raw form are absorbed better by the body. When cooking, stewing or frying, the vast majority of beneficial components simply evaporate. Nevertheless, experts still do not agree on the question of whether it is possible to eat raw broccoli. Some believe that the heat treatment “steals” more than half of the vitamins from the vegetable, others are not inferior, claiming that with proper cooking or blanching, the amount of useful substances in the product will only increase.
In Europe and America, there are many recipes for raw broccoli, especially the raw cabbage salad. For those who are following the figure and counting calories, the best recommendation is blanching.
Due to the lack of a clear answer, decide whether broccoli can be eaten raw, each person should independently depending on their own taste preferences.
Cabbage in the fight against cancer
Those who have not yet decided what should be before eating broccoli – raw or boiled – should be acquainted with the achievements of scientists from the Netherlands.
The cruciferous vegetables, to which the cabbage belongs, contain a large number of glucosinocytes. The latter are transformed in the body into isothiocyanates – powerful anticarcinogenic components. Which, in turn, are the precursors of sulforaphine.
A team of experts has proven that eating boiled broccoli, in contrast to fresh ones, lowers the absorption of this active anti-cancer substance.
The study involved a group of 8 men. Every day, the first four were supposed to consume 200 grams of plants in their raw form, the second – in boiled ones. The level of sulforaphene of participants was systematically measured.
According to the results of a scientific experiment, it was found that eating raw cabbage contributes to the accelerated absorption and accumulation of sulforaphene in comparison with that which was subjected to heat treatment. The concentration of the active substance in raw foodist organisms averaged 38%, while lovers of cooked food were satisfied with only 4%.
The answer to the question whether raw broccoli can be eaten is obvious. Doing this is not only possible, but necessary.
Is there any benefit in the frozen product?
A sharp low-temperature effect on the vegetable preserves the vitamins and trace elements in full. Bought in a supermarket or frozen on his own, he will bring no less good than he picked off a bed a few hours ago. This property of broccoli is especially important for residents of the northern regions, where cabbage does not grow at all.
Is it possible to eat thawed raw broccoli? When shock freezing is lost 8-9% of nutrients. If after defrosting the vegetable is subjected to heat treatment, the losses will be double or even three times more. Experts strongly recommend to use thawed broccoli raw.
How to freeze cabbage?
In order not to wonder whether broccoli can be eaten raw, it is necessary to properly treat it with cold.
The heading should be disassembled into small florets, thoroughly cleaned from debris and dust. Immerse in boiling water for 5-10 seconds and immediately immerse in ice water (freeze ice cubes for a cocktail in the chamber and add water). Drain, decompose into packages. Processed in this way, the product can be stored in the freezer for no more than a year.
Can I eat raw broccoli, which is stored in the refrigerator? Vegetable retains its useful qualities for 5 days after removal from the garden. It is suitable for use, provided the content at a temperature of 5-10 degrees Celsius is not more than 5-7 days.
Fresh broccoli cream soup with shrimps
World-class chefs confirmed by Michelin stars, as an answer to the question of whether broccoli can be eaten raw, offer several recipes with a fresh product in the lead role that claim to be loved in every family.
- Broccoli – 1 head.
- Boiled cleaned shrimps – 10-12 pieces.
- Onions – 2-3 pieces.
- Broth (meat, vegetable or fish) –