Broccoli is not only delicious, but also full of nutritional values. Broccoli contains only a few calories, but all the more vitamins
Author: Talisa Moser
Simple and healthy: Broccoli has few calories, is versatile and tastes good to almost everyone. By doing healthy vegetables They also contain a lot of important nutrients such as vitamins, minerals and antioxidants. This has advantages for internal and external health. That's why the green cabbage should land on your plate again and again:
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Nutritional values: How high are the broccoli calories really?
However, many wonder if broccoli has any calories. But what does broccoli actually contain, what makes it local? Superfood? The water-rich vegetables are rich in vitamins and proteins. The nutritional values of broccoli are therefore almost outrageously good: for every 100 grams there are 34 kilocalories, 3,8 grams of protein and 3 grams of fiber, but only 0,2 grams of fat and 2,7 grams of carbohydrates.
Broccoli has these important nutrients
The vegetable is bursting with vitamins. In XNUMX grams of the vegetable there are XNUMX milligrams of vitamin C, XNUMX milligrams of vitamin A, XNUMX milligrams of vitamin E, and vitamins BXNUMX, BXNUMX and BXNUMX. Broccoli also contains plenty of minerals: XNUMX milligrams of iron, XNUMX milligrams of magnesium and XNUMX milligrams of calcium. In addition, effective amounts of zinc and potassium.
10 benefits of broccoli: calories, vitamins and more
- Broccoli has hardly any calories. For XNUMX grams come only XNUMX kilocalories. In addition, it contains no fat and hardly any carbohydrates. For 100 grams come only 30 kilocalories. In addition, it contains no fat and hardly any carbohydrates.
- The green cabbage is rich in fiber and therefore makes you full quickly. It is also good for digestion and stimulates fat burning rich in fiber and therefore fills you up quickly. It is also good for digestion and stimulates fat burning
- Contains many vitamins and thus strengthens the immune system many vitamins which strengthen the immune system
- The high doses of calcium and carotene strengthen bones and ensure healthy eyes Calcium and Carotene strengthen the bones and ensure healthy eyes
- Broccoli contains the beauty vitamins E and C - and that provides beautiful skin and hair the beauty Vitamins E and C - That ensures beautiful skin and hair
- Regular consumption of broccoli can protect your heart and brain your heart and brain
- According to studies, broccoli can even help to prevent cancer to prevent cancer
- With an emission value of less than XNUMX grams per XNUMX grams, it has a good COXNUMX balance Emission value of less than 130 grams a good CO100 balance per 2 grams
- The vegetable can strengthen the skin's own UV protection skin's own UV protection strengthen
- Broccoli is versatile and tastes, steamed, fried or even raw versatile and tastes good, steamed, fried or raw
Origin and sustainability of broccoli
Nowadays it is hard to imagine our cuisine without broccoli. Originally, the florets come from Central Asia, until they first became very popular in Italy and then throughout Europe. Today, the vegetable is grown almost everywhere. With an emission value of less than 130 grams per 100 grams, the CO2 balance of broccoli is also quite good. The largest supplier in Europe is Italy and the entire Mediterranean region.
For those who prefer regional broccoli to end up on the table, they can also try their hand at growing the vegetable. Broccoli is quite easy to grow, as a heavy grower it only needs a deep and very nutrient-rich soil. When growing broccoli is also important to have a good water retention capacity and a sunny location.
How can you prepare broccoli perfectly?
There are almost no limits to the imagination when preparing broccoli. However, broccoli is very sensitive and should therefore be prepared gently to preserve as many of the nutrients it contains as possible.
1. Cook broccoli in water
Probably one of the most common methods of preparing broccoli is cooking in a water bath. To do this, put the broccoli in boiling water for 6-8 minutes and remove with a skimmer.
Tip: You can also eat the broccoli stalk cooked. Just chop it up and throw it into the water.
2. Steam gently
A gentle variant: when steaming, significantly fewer nutrients are lost in the water. Either steam in a steamer or with a little water and oil in a pot for about 7 minutes.
Tip: Broccoli has a strong taste of its own and is therefore not compatible with very many spices. However, salt and pepper as well as oregano or nutmeg are suitable - they support the broccoli flavor.
3. Fried broccoli
The green cabbage is also great for sautéing, for example in Asian stir-fry dishes. Briefly rinsed, it is added to the rest of the dish at the end of the cooking time and is only briefly fried.
Tip: Do not wash the broccoli too much so that the florets do not break.
4. Local superfood from the oven
Broccoli also tastes good as an oven vegetable. Simply brush the florets and the stalk with oil and season and bake for a good 20 minutes in a preheated oven at 200 degrees.
Tip: Broccoli is not only good on its own, but also as a topping on pizza or in a quiche.
5. Raw foods rich in vitamins
That's right, broccoli can also be eaten raw. In a summer salad, but also as a raw food with dip, for example, the vegetable does particularly well.
Tip: The stalk is not as digestible raw as the florets. Therefore, only it should be consumed well washed as a raw food.