Broccoli and Correct Cooking Methods;
Broccoli; It is rich in vitamins K and C, fiber, potassium, folic acid and antioxidants. There are 34 kilo calories in 100 grams.
Broccoli can be prepared as sauteed, steamed or boiled. It can also be consumed raw in salads or dips. Both the flower and the stems are completely safe to eat. However, the stems can be fibrous and more difficult to chew. The finer the stems are cut, the easier they are to be chewed.
Some cooking methods can reduce the nutritional value of broccoli. We mentioned that broccoli is an excellent source of vitamin C. Vitamin C is a heat sensitive vitamin and its content may vary depending on the cooking method.
In a study conducted;It has been observed that frying broccoli in the pan causes 38%-boiling it causes 33% vitamin C loss.
It has been observed that cooking, boiling and frying broccoli in the microwave oven causes the nutritional value of “chlorophyll”, a pigment that gives broccoli its green color, to be lost.
The steam cooking method has shown that the losses are minimal compared to the other cooking methods we mentioned.
In addition, broccoli is a natural plant compound. “sulforaphane” It is also rich in terms of Sulforaphane; It can help protect against heart disease, cancer, diabetes and digestive problems.
IMPORTANT NOTE: To take advantage of the sulforaphane substance in broccoli, soak the broccoli in carbonated water for 30 minutes. Then wash and chop finely. Leave it like this for 30 minutes. Here you have revealed the sulforaphane substance in broccoli.
May Cause Gas / Bloating
Like most cruciferous vegetables, both raw and cooked broccoli can cause excessive gas or bloating in some people.
In particular, it can cause digestive distress in people with irritable bowel syndrome (IBS). This is due to its high fiber and FODMAP (fermentable oligo-, di-, mono-saccharides and polyols) content.
PROPOSAL: You can add broccoli to your pasta to increase its flavor and nutritional value. You can decorate your salads with grated raw broccoli. You can add lightly steamed broccoli to your meat, chicken and fish dishes.