How to eat broccoli raw or boiled. What's the best way to eat broccoli?

Turnips, watercress and our heroine broccoli deserve close attention in a healthy diet.

Have you already heard about the benefits of broccoli and want some practical advice?

Click on point No. 3 and check if you have restrictions for delicious dishes from point No. 5.

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Composition and calorie content

Fresh broccoli is low in calories. Per 100 grams - 34 kcal.

Glycemic index 12.

The composition of BJU is based on carbohydrates (7 grams) and proteins (3 grams). And although there are few proteins, they contain all the essential amino acids.

Dietary fiber - 10%(for an adult).

Nutritional value. Broccoli is a leader in vitamins C and K with a rich set of other essential nutrients.

Let's give the numbers in terms of percentage of the average daily value for an adult according to the US National Department of Agriculture.

Vitamins - descending order:

• Vitamin C - 149%
• Vitamin K - 127%
• Vitamin B9 - 16%
• Vitamin A - 12%
• Vitamin B6 - 9%
• Vitamin B2 - 7%
• Vitamin B1 - 5%
• And also B5, E, B3.

Minerals - descending order:

• Manganese - 10%
• Sodium - 9%
• Phosphorus - 7%
• Calcium and magnesium - 5% each
• Selenium - 4%
• And also zinc, copper, iron.

The main highlight of broccoli is its healing biologically active compounds, which make the vegetable one of the leaders in the food charts for the prevention of early aging and severe pathologies, including oncology.

Beneficial properties of broccoli

Let's tell you in more detail, without missing out on the unique advantages of a curly beauty.

How to store?

We store large reserves of cabbage in wooden boxes, covering the bottom with paper, in loose stacking with the possibility of ventilation. One layer of inflorescences, the cut of which can be covered with wax. Shelf life in a dark pantry is up to 4 months.

And it is beneficial to freeze broccoli quickly at a temperature of -20 or below, after blanching and cooling in ice water.

For dessert - how to prepare delicious recipes

If you are not familiar with the beauty of broccoli in its simplest preparation (raw and steamed), the 2 dishes below are the best choice to fall in love at first try!

Broccoli stem salad

A waste-free, juicy recipe that will delight practical cooks.

We need:

• Broccoli – 1 stem (no florets!)
• Cucumber, carrot, apple - 1 pc. medium size (or to taste)
• Greens optional: dill, parsley, cilantro
• Salt, pepper - to taste

For the sauce:

• Sour cream - 4 tbsp. spoons
• French mustard - 1 teaspoon
• Garlic - 1 clove (press through a press)

How to cook: quick and easy!

We clear the stem of inflorescences, renew the cut and remove the skin with a peeler or a thin knife.

We also peel the carrots and apples, and cut off the ends of the cucumber.

Three vegetables into strips on one of the Berner attachments. If you only have a regular grater, choose a large one. Finely chop the onion and greens.

Prepare the sauce: sour cream, mustard, garlic gruel.

Combine all the grated vegetables with the sauce and mix.

How to boil broccoli

Praise be to the slow cooker!

We like to steam broccoli (4-5 minutes). It is believed that this type of cooking preserves more nutrients.

A general rule for preserving sulforaphane is to leave the cabbage “al dente” - slightly undercooked. Any heat treatment should not take more than 5 minutes.

Place in boiling salted water, where you can add a little lemon juice so that the cabbage is guaranteed to retain its beautiful color.

How many minutes to cook broccoli is a common question when you first meet it.

• Raw cabbage requires 5-7 minutes on moderate heat.
• Frozen - 10-12 minutes (if you throw it in without first defrosting, this is how you will get the most delicious vegetable).

Nice bonus!

Within just one minute in hot water (and even just by pouring boiling water), cutting cabbage loses that bitter taste that sometimes discourages people from eating it raw.

If we cook in a frying pan: throw it into heated oil and quickly fry, stirring vigorously. The pan is open, the heat is medium, 4-5 minutes.

Blanching preserves the benefits as much as possible.

Place the inflorescences in salted boiling water, wait for the water to boil and keep the cabbage on the stove for 1-2 minutes. Then we take the inflorescences into a large container with cold water (ideally add ice).

How to steam deliciously

A tasty, satisfying, but dietary dish - a mix of cauliflower and broccoli.

Almost the easiest recipe for steamed vegetables! We cook it in 3-5 minutes, it’s most convenient in a slow cooker.

And if you add quartered Brussels sprouts to cutting the curly inflorescences - mmm, this is a 100% winning hit for the cold winter!

For color - sticks of carrots, a handful of peas or corn kernels. Steam vegetables and season with any healthy sauce:

1. Sour cream and garlic, as in the previous recipe;
2. Or olive oil + soy sauce + orange juice + herbs;
3. Olive oil + lemon juice + Italian herbs.

Pour the sauce in a thin stream over the vegetable composition and carefully mix with two large spoons/forks. We remember! Boiled cabbage becomes softer. It will be a shame to ruin the shape of beauties with active movements.

We hope you got the answers you needed about the benefits and harms of broccoli.

Do you use this cabbage in your everyday menu? Which recipes with it seem the most appetizing and healthy to you? How do you plan to expand the range of cabbage dishes? Share in the comments!

Thank you for the article (12)

Green, fluffy flower-like, broccoli is made for winter cooking. It contains an incredible amount of vitamins, anti-cancer compounds, juiciness and bright taste. However, broccoli is often overcooked, cut up incorrectly, and even the edible stems are thrown into the trash. Read our cheat sheet, then buy fresh broccoli and prepare a delicious and healthy dinner.

Mistake 1: Not cutting broccoli

Let's start with the anatomy: broccoli consists of a stem, which is strong and elastic, and delicate fragile inflorescences. The stems and inflorescences have completely different textures, purposes and tastes, which means different cooking times. You don’t cook carrots along with the tops, do you? The same rule applies to broccoli. That is, broccoli is a two-in-one vegetable, and each part requires special handling.

If a recipe lists broccoli among the ingredients, then most likely we are talking about the inflorescences. Hold the broccoli in your hands and cut off the florets from the thick stem. The inflorescences, of course, will still have legs, but try not to make the legs too thick and massive. The length of the legs depends, of course, on the recipe. Short legs are ideal for a salad, but thicker legs can be used as a side dish.

Mistake 2: Throwing away the stem

I recently tasked my husband with peeling broccoli and caught him in the middle of throwing the stems into the trash. Frankly, I did the same for many years, believing that it was better to gnaw on the crust of woody bread than to cook broccoli stems - they are so tough.

The French do a brilliant job with stems: they peel broccoli stems with a potato peeler. Under the rough, fibrous skin hides the most delicate, juicy substance, which only needs to be freed from the protective layer. Look at a cross section of a broccoli stem; like a tree, it has a tough bark and a light center. The peeled stems can be cut into strips and added to soup, stew or stir-fry. British food writer Nigel Slater advises treating the stems like asparagus: steam or blanch. By the way, the stems can be stored in the refrigerator for up to two weeks, which, you see, is very convenient.

Mistake 3: Overcooking broccoli

Boiled broccoli is often disliked due to its loose, soft consistency. This is the kind of broccoli that is sometimes served in canteens. But it’s not the cabbage, it’s the cooking time. It was customary to overcook vegetables in the 70s - potatoes were supposed to fall apart, and carrots were supposed to turn into puree when touched. There are different standards in cooking now. Vegetables are best cooked al dente, when they are cooked but retain a slight springiness.

Try to separate the broccoli florets so that they are the same size so that the cabbage cooks evenly. Experiment: cook cabbage for 3 and 5 minutes, and then arrange a comparative tasting. How else will you understand what degree of cooking cabbage you like best?

The main thing to remember is that after cooking, the temperature will continue to affect the cabbage. To stop the cooking process, you need to not only remove the cabbage from the stove, but put it in a colander and rinse it with cold water. (This rule applies to all green vegetables, from asparagus to green peas.) In restaurants, chefs even put vegetables in a bowl of ice.

Mistake 4: Be sure to cook broccoli

Broccoli is a cabbage, which means it can be eaten raw. Do you make white cabbage salads in winter? You can use broccoli in the same way. Cut the inflorescences into small pieces, mix with raisins, throw in some sunflower seeds and season with mayonnaise and sour cream (or mayonnaise with natural yogurt). You can add cherry tomatoes, herbs or pieces of boiled chicken. This is a versatile salad that will keep in the refrigerator for 2-3 days and is ideal for office parties and picnics when no one has the time or inclination to cook right before serving.

How to cook

Broccoli can be boiled, steamed, blanched and baked in the oven. Before baking, be sure to drizzle the cabbage with olive oil or butter and place it on a baking sheet in an even layer.

What to serve with

Season with butter. It's so simple and so delicious

Squeeze out some mayonnaise or make Hollandaise sauce

Chop the anchovies, melt the butter in a frying pan, add the anchovies and pour the resulting sauce over the broccoli. Sprinkle with lemon juice; it will perfectly highlight the anchovies.

Make a dressing with mustard, olive oil and lemon juice.

Grate the ginger, chop the garlic, brown in vegetable oil in a frying pan and pour the resulting sauce over the broccoli.

Soy sauce goes great with broccoli, especially dark soy sauce. By the way, Chinese restaurants often serve broccoli with Hoisin sauce or oyster sauce, it’s terribly delicious.

Benefits of broccoli

From the point of view of nutritionists, broccoli is an ideal product. It is rich in fiber and calcium, and has almost no fat, but has significant amounts of folic acid and vitamin C, which help the body absorb iron, also found in broccoli. One cup of boiled broccoli has as much calcium as a glass of milk, plus ten percent of the recommended daily value of iron and the daily value of vitamin C.

Broccoli also contains a substance that helps the body fight cancer. It is heat stable, but if you cook broccoli, some of it will dissolve in the water. There will be less loss if you steam the broccoli.

Jun 29, 2015 Olga

Different women, having learned about their pregnancy, behave differently, although they pursue one goal with their actions - to provide the future baby with a sufficient amount of vitamins and minerals for its normal development. Eating foods containing a certain vitamin complex is a kind of investment in the future. Only some rely exclusively on pharmaceuticals, using tablet vitamins, while others prefer to “refuel” with natural products and diligently enrich their diet with vegetables and fruits.

The advice about eating plant-based products in their raw form (so, they say, they are more beneficial) does not at all fit with one very healthy product - broccoli.

This vitamin bomb is not too poor in nutrients even after heat treatment, but that’s not the point...

Why isn't broccoli eaten raw?

The green and purple inflorescences of the newfangled cabbage, which Europeans and Americans have long loved and appreciated, could easily decorate any fresh vegetable salad, but they cannot.

It is necessary to cook broccoli especially carefully if it is intended for consumption by a pregnant woman - a vegetable can infect the body with E. coli, causing digestive disorders in the expectant mother. Such a turn is highly undesirable.

But this disease is not the only danger lurking in the seemingly harmless broccoli. If a pregnant woman's immunity is too weak, then there is a possibility that bacteria will penetrate the placental wall and infect the fetus.

There is one more warning regarding the use of already boiled broccoli during pregnancy: a decoction from this type of cabbage should absolutely not be consumed. That is soup is canceled, because broccoli broth contains too high a content of purine compounds, which negatively affect the condition of a pregnant woman.

And the rest is a complete benefit

The most valuable thing a woman expecting a baby can discover about broccoli is the large amount of protein contained in the vegetable. According to nutritionists, 100 grams of cabbage contains more protein than an equivalent piece of beef, and at the same time – there are absolutely no fats. Here is the benefit for you in its purest form.

But this is just one of the points. The rest are even more interesting.

Broccoli has remarkable antibacterial properties and is capable of destroying microorganisms that contribute to the occurrence of peptic ulcers, as well as those that are difficult to treat with antibiotics.

Having learned about such valuable properties of broccoli, scientists began research with the aim of producing a new series of medicinal products based on broccoli.

The humble cabbage plays a huge role in restoring and maintaining the salt balance in the body of a pregnant woman, which makes it possible to very successfully fight edema.

Group B vitamins, present in large quantities in broccoli, keep the nervous system of the expectant mother normal, and daily 4 grams of fiber (if, of course, you eat broccoli every day) help successfully overcome constipation.

Although broccoli looks nothing like citrus fruits, its vitamin C content somewhat unites cabbage with everyone’s favorite fruit. Broccoli can provide a pregnant woman with half the daily requirement of this essential vitamin, which means it has a positive effect on strengthening the immune system.

Broccoli has not yet gained sufficient popularity in our country - the stigma of a “foreign” vegetable has remained on it for the past decade. But nevertheless, doctors advise paying attention to cabbage not only during pregnancy, but also during its planning.

If women planning to have children actively included broccoli dishes in their diet even before their “interesting situation”, they would not suffer so much from calcium deficiency (teeth, hair, nails would not embarrass pregnant women with their unpresentable appearance), they would not suffer from anemia, they would strengthen their immunity in advance and restore the salt balance of the body.

Lately, broccoli has been increasingly appearing on the tables of enterprising housewives. This cabbage plant has established itself as an incredibly healthy vegetable rich in vitamins and microelements. Is broccoli really healthy, or are its beneficial properties greatly exaggerated?

Beneficial properties of broccoli

Doctors and nutritionists recommend broccoli to people prone to gastrointestinal diseases, as well as to those who want to lose weight. The large amount of fiber contained in this cabbage helps improve digestion, speeds up metabolism and prevents congestion in the intestines.

Nutrients in broccoli

Broccoli contains a large amount of vitamins and microelements:

1. potassium;
2. calcium;
3. phosphorus;
4. copper;
5. zinc;
6. iron;
7. vitamins A, E, C.

This cabbage also contains a large amount of antioxidants and amino acids, and also contains the “beauty vitamin” beta-carotene.

Antioxidants remove toxins from the body and help keep the body in good shape. Scientists have found that the organic compound sulforaphane present in broccoli has a healing effect on the body. This substance has active anticancer and antibacterial properties.

Broccoli

Broccoli also contains substances that strengthen the walls of blood vessels and prevent the appearance of deposits on them, so for people suffering from diabetes, heart and blood diseases, broccoli will become an indispensable assistant.

Is frozen broccoli healthy?

You can buy frozen broccoli in stores, however, there is an opinion that when frozen, cabbage loses its beneficial properties. This is not so; cooling, on the contrary, allows the product to be stored longer without losing all its beneficial substances and taste. You can safely store broccoli frozen, but the shelf life when frozen should not exceed more than a month.

For whom is broccoli contraindicated?

People with endocrine diseases should not overuse broccoli. It is believed that large amounts of phosphorus and copper negatively affect the functioning of the thyroid gland. There are also cases of allergies to broccoli, so people with individual intolerance to any substances contained in this cabbage should avoid eating it.

How much broccoli can you eat per day?

Broccoli is well absorbed by the body, so it can be consumed in unlimited quantities. However, in order for broccoli to have its healing effect on the body, it is enough to eat only 150-200 grams per day.

How to choose broccoli

When choosing broccoli, you should pay attention to the color of the vegetable. It is recommended to choose cabbage that is darker in color; they contain more carotene and vitamin E. You should not choose a limp and wilted vegetable, it will probably not be fresh. The inflorescences should be slightly moist and not fall apart. If yellow flowers are found on a vegetable, it means the vegetable is overripe and should not be purchased.

Healthy recipes with broccoli

Broccoli goes well with vegetables and also makes a good side dish for meat or fish. To improve the taste, before cooking, broccoli should be dipped in cold water and separated into florets. It is better not to overcook or overcook broccoli; with excessive heat treatment, the taste and beneficial qualities are lost. Here are some easy broccoli recipes.

Broccoli salad

Ingredients:

• 500 g broccoli;
• 2 carrots;
• cucumber;
• green onions.

Place the cabbage in boiling water for 2 minutes, grate the carrots, cut the remaining vegetables into cubes and season with mayonnaise or oil. Add salt to taste.

Broccoli soup

Ingredients:

• 200 g broccoli;
• carrot;
• tomato;
• 2 potatoes;
• bulb onions;
• broth (meat or vegetable);
• greenery;
• butter.

Chop vegetables (except broccoli), put in heated broth, boil until tender, add butter, add finely chopped greens and broccoli, boil for 10 minutes over low heat. Can be served.

Broccoli and Chicken Casserole

Ingredients:

• 300 g broccoli;
• 500 g chicken (preferably fillet);
• 200 g hard cheese;
• bulb onions;
• greenery;
• seasonings to taste (ground pepper is recommended).

Cut the chicken into small pieces, place on the bottom of the mold, put onion on top, cut into rings, salt, add seasonings, finely chop the broccoli, rinse with boiling water, place on top of the chicken, salt, grate the cheese, put in the oven for 30-40 minutes. At a temperature of 200 C, ten minutes before readiness, sprinkle with finely chopped herbs.

Of the minerals, macro- and microelements presented in the table, we should note potassium, which removes water and excess salts from tissues, phosphorus and calcium, which ensure the strength of bones and the functionality of brain tissue; iron and copper involved in hematopoietic processes. Broccoli also contains iodine, which is not included in the table, which is necessary for the normal functioning of the thyroid gland.

Among the vitamins in broccoli, a special place is occupied by vitamin K (about 140-150 mcg/100 g, which is 15-20% higher than the daily requirement for an adult) and vitamin C, the content of which per 100 g of asparagus cabbage, even boiled and frozen easily ahead of almost all citrus fruits. Moreover, in broccoli, vitamin C is presented in the form of ascorbigen - a precursor of ascorbic acid, which is almost not lost during storage. Broccoli also contains a lot of vitamin A precursor – carotene. According to this indicator, asparagus cabbage “loses” only to carrots, and stands out favorably against the background of cauliflower, which has very little carotene. This vegetable also contains a certain amount of Omega-3 (about 0.12 g/100 g) and Omega-6 (0.05 g/100 g).

Broccoli contains more protein than potatoes, sweet potatoes, sweet corn and spinach.

It is also important that, unlike all other types of cabbage, the protein of which contains purine substances, which are deposited in the form of uric acid in the kidneys and aggravate gout, there are few purine substances in broccoli (compared to cauliflower, almost 4 times less), which significantly reduces the risk of stone formation.

The benefits of broccoli don't stop there. A number of compounds found in asparagus cabbage have pronounced medicinal properties. Let us consider their significance in therapeutic practice in more detail.

Medicinal properties

Broccoli sprouts (like cauliflower sprouts) contain record amounts of glucoraphanin, a precursor to an organic compound called sulforaphane, which helps prevent certain types of cancer and has antibacterial properties. In order for glucoraphanin to be transformed into protective sulforaphane, it is enough to simply chew the cabbage (and not swallow it in large pieces) or cut it, since such mechanical action activates the plant catalyst, the enzyme myrosinase. Heat treatment at high temperatures destroys both myrosinase and glucosinolates, but if you do not cook, but only steam asparagus cabbage, the benefits can be fully preserved.

With the help of asparagus cabbage extracts, scientists expect to suppress the development of the herpes virus. The first subtype of the hsv-1 virus (which infects more than half of humanity) manifests itself mainly as a rash on the lips, neck, around the eyes, affects the central nervous system, but there is also evidence that it may be associated with the development of Alzheimer's disease and genital cancer. Another subtype (hsv-2) is reliably capable of dangerously affecting the genitals, and it lives in approximately every 8-10 adults on the planet. Since the rate and extent of virus spread depend on the work of genes regulated by the NRF2 protein, stimulation of protein activity can slow down the spread of viral infection. Broccoli extracts in this regard are considered as potential protein activators and, accordingly, as an effective remedy in the fight against herpes simplex virus of both subtypes.

The therapeutic effect of sulforaphane has been investigated in the treatment of prostate cancer. During experiments, the substance selectively suppressed the growth of cancer cells (by restoring the reduced activity of the PTEN gene), without affecting healthy cells. Work is being carried out to study the ability of sulforaphane to treat cancer of the colon, stomach, pancreas, and lungs.

Sulforaphane is also known as a substance used in rehabilitation programs for patients suffering from strokes. And recently, highly concentrated broccoli extracts with a high content of sulforaphane are considered as an effective treatment for type 2 diabetes (or, at least, for getting rid of kidney and vision problems caused by diabetes). In antidiabetic therapy, such extracts can complement treatment with metformin, and sulforaphane (unlike metformin) is safe for the kidneys.

In matters of diabetes therapy, we are talking about concentrated extracts, the daily dose of sulforaphane in which is equivalent to a dose of 5 kg of mature asparagus cabbage. However, the preventive and therapeutic effects of broccoli can be significantly enhanced if you eat sprouted seeds of this cabbage (3-day-old sprouts), since they contain 10-100 times more glucoraphanin than already ripened vegetables. Thanks to this, the seedlings are better protected from carcinogenesis, mutagenesis and other forms of toxicity from electrophiles and reactive oxygen species. At the same time, valuable glucoraphanin is also preserved in mature cabbage, and in the relatively recently bred variety “Beneforte” there is three times more of it than in other varieties.

In addition to glucoraphanin, goitrin and its inactive form, progoitrin, were found in broccoli glucosinolates. In case of iodine deficiency in the body, goitrin can slow down the development of goiter by increasing the secretory activity of the thyroid gland. But there is noticeably more progoitrin in broccoli than goitrin, and in order for it to go into its active form, enzymes are needed, and they are destroyed during heat treatment. Therefore, to preserve the benefits, it is preferable to cook asparagus cabbage at a temperature not exceeding 50-60 C.

The compound 3,3′-Diindolylmethane, known as DIM, has been derived from cruciferous vegetables in general and brassicas in particular and is being considered for its antitumor potential as a treatment for, but not limited to, various types of cancer. DIM can mitigate the effects of radiation therapy (for example, in the treatment of cancer) and protect healthy cells from intense gamma radiation.

DIM is also being studied as a treatment for a rare recurrent disease caused by the human papillomavirus - papillomatosis, characterized by inflammation of the upper respiratory tract.

Another compound called Indole-3-Carbinol in asparagus cabbage activates the body's detoxification system, which, among other things, helps slow down the aging process.

Phenolic compounds that accumulate in broccoli can have a choleretic, diuretic, and laxative effect. They can lower blood pressure, fight bacteria and suppress inflammation. Thanks to this, regular consumption of broccoli can potentially reduce the risk of coronary heart disease, asthma, and type 2 diabetes. By crossing different varieties of broccoli, geneticists strive to obtain the most beneficial broccoli with an increased amount of phenolic compounds, but the currently known varieties are characterized by a high content of beneficial flavonoids.

In medicine

Since the end of the 20th century, a number of countries have produced preparations containing biologically active substances isolated from asparagus cabbage. An incomplete list of dietary supplements and medications with raw materials obtained from broccoli is presented below:

• Grapine by Nature's Sunshine Products, Inc. The American drug is taken 1 tablet per day to strengthen the walls of blood vessels and improve blood circulation. Grapine is claimed to have an antioxidant effect.
• Mastofit from Evlar. The Russian drug is recommended for long-term (from 2 months) use for diffuse and/or fibrocystic mastopathy, reproductive disorders in women, uterine fibroids, as well as premenstrual syndrome.
• Iqualin from Enrich International Inc. Another medicine from the USA with broccoli concentrate, which reduces the risk of inflammation and ulcerative processes in the gastrointestinal tract.
• Rose ox by D&F Industries. Dietary supplement with a declared antioxidant effect.
• Broccoli Seed Extract from Solaray. Dietary supplement in capsules with extract activated by myrosinase. Designed for detoxification and prevention of cancer, aging, osteoporosis.
• 30% glucoraphanin (Wisepowder). The Wisepowder company produces purified 30% glucoraphanin powder, presenting it as a means of promoting weight loss and reducing the negative symptoms of obesity, an antioxidant, as a drug for the prevention of cancer, cardiovascular diseases, and also as a substance that alleviates the symptoms of autism and diabetes 2- th type.

In folk medicine

The range of uses of broccoli in folk medicine is very wide. With the help of asparagus cabbage they treat:

• peptic ulcers of the duodenum and stomach (pain, vomiting, nausea are reduced),
• flatulence, dysbacteriosis and digestive disorders (dispersion),
• liver disease, inflammation of the bile ducts,
• type 2 diabetes (with obesity),
• heart and vascular diseases by eliminating cholesterol deposits,
• sunburn, cuts and skin diseases,
• eye diseases (lens opacities, age-related macular degeneration).

The traditional use of freshly squeezed broccoli juice in folk medicine to combat infectious diseases has recently received experimental confirmation: it was found that such juice is able to suppress the bacteria Staphylococcus aureus and tuberculosis. Folk experience in using broccoli shows high efficiency in suppressing Helicobacter pylori infection, including those forms of bacteria that are resistant to antibiotics.

Decoctions, infusions and drinks

In folk medicine, there is a recipe for a very simple broccoli decoction, where cabbage and water are taken in the approximate ratio of 100 g of vegetable / 300 ml of water, and the cooking time is 5 minutes. Sometimes such a decoction is prescribed for the treatment of prostatitis in the regimen of “1.5 months of continuous use - a month of break - a month of use.” But the advisability of using decoctions of asparagus cabbage is a controversial issue even among fans of traditional methods of treatment due to the formation of amino derivatives of purine (guanine and adenine) during cooking of broccoli.

More common in folk medicine are infusions containing broccoli juice, intended for the prevention of cardiovascular diseases, as well as an infusion of broccoli seeds to combat helminths.

An infusion of asparagus cabbage seeds is prepared as follows: 1 tbsp. l. seeds, pour 250 ml of boiling water and leave for 30 minutes until cool. The liquid is then filtered and either divided into two portions to be taken in the morning and evening, or drunk at once.

To treat cardiovascular diseases, you can prepare the following drinks based on broccoli juice with additional ingredients:

• Chokeberry (50 g of fruit) is infused in boiling water (250 ml) for 20 minutes, then the infusion is filtered, cooled and mixed with asparagus cabbage juice (120 ml). This portion should be drunk during the day, and the entire course lasts one and a half to two weeks.
• Plant raw materials, which include coltsfoot leaves (10 g), birch leaves (5 g), dried licorice root (5 g), flax seeds (10 g), crushed in a mortar, poured with boiling water (200 ml) and after cooling, mix with broccoli juice (200 ml). The resulting drink should be drunk throughout the day. Course duration is 1-1.5 weeks.
• Valerian roots (7 g) are crushed and poured with boiling water (250 ml) for half an hour, after which the liquid is filtered and mixed with cabbage juice (200 ml). For a week, the product is taken 30 ml twice a day.

In oriental medicine

Dr. Yanbum Gyal, describing the traditions of using herbal products in Tibetan medicine, about broccoli (also known as töpe-tsel, pulgebi, bekor-petsel, mark-netsel etc.) said that as a sweet and salty, slightly cool product it:

Following the principles of therapeutic nutrition, current Chinese medicine specialists include broccoli among the “unloading” spring foods to improve liver function. It is recommended to eat cabbage boiled with the addition of a small amount of lime (lemon).

In scientific research

Scientists in their projects are studying the possibility of creating medicines from broccoli for diabetes, cancer, cardiovascular diseases and even schizophrenia.

Asparagus cabbage extract has been shown to be a safe remedy in the treatment of type 2 diabetes.

The highly concentrated drug was tested for three months in an experiment involving 97 patients suffering from diabetes. In addition, all participants in the experiment had problems with excess weight. Ingestion of broccoli extracts in the experimental group taking high concentrations of cabbage-derived sulforaphane provided a 10% reduction in glucose levels compared to the control group. Despite the seemingly minor difference in results, according to project leader Anders Rosengren, this may be enough to save patients from associated kidney and vision problems.

Regular consumption of broccoli reduces the risk of prostate cancer, even if there are genetic prerequisites for it.

Since the pathological changes leading to prostate cancer are associated with the loss and loss of activity of the PTEN gene, scientists have studied the possibility of correcting the gene defect using sulforaphane, isolated from broccoli. The substance was tested first on a cell culture of human prostate cancer, then on laboratory rodents and, in the final stage of the project, on humans.

In the second phase of the experiment, some mice with the PTEN gene turned off were given regular food, while others were given food enriched with sulforaphane. The first group had a complex genetic disorder caused by PTEN not working, and in the second group, sulforaphane corrected the defect so that there was no statistically significant difference with healthy mice from the third control group.

Testing on humans took place by including test products in the diet of patients in the precancerous stage. Representatives of one group had to eat 400 grams of green peas every week for a year, while others had to eat 400 grams of broccoli. Both diets affected dozens of genes, but the cabbage diet had an effect more similar to what sulforaphane had on mice in the second stage of the experiment.

Sulforaphane-rich broccoli extract and zinc activate metallothionein and Nrf2, respectively, which protect the body from cardiomyopathy (dysfunction of the heart muscle).

In an 8-week experiment, mice were divided into 4 groups and all were subjected to interval hypoxia. The first group was not treated with anything, the second was given zinc, the third was given broccoli extract, and the fourth was given broccoli extract and zinc at the same time. The heart was then examined for pathological changes, fibrosis, inflammation and oxidative damage. In those animals that were not treated with anything, cardiac dysfunction was clearly observed. With monotherapy, the changes were not so significant, but with combination therapy (extract and zinc), the best results were recorded.

Broccoli extract could possibly be used in the future to treat schizophrenia.

Scientists had such expectations after conducting three interrelated studies.

At the first stage, scientists found that compared to healthy people, patients with symptoms of schizophrenia have different metabolism in the brain. They were found to have 4% lower levels of glutamate (one of the most important neurotransmitters) and were also deficient (3% and 8% in different parts of the brain) of glutathione (of which glutamate is a part).

In the second stage, the researchers tried using the drug to change the balance of glutamate in the brains of laboratory rats. They blocked the enzyme that is needed to transform glutamate into the component glutathione. The release of glutamate increased the number of signals the brain cells sent, but this was similar to the typical pattern in schizophrenia. They then used sulforaphane, extracted from broccoli, to instead increase the amount of glutamate converted into glutathione. The brain cells began sending fewer signals, and it looked more like healthy brain activity.

The third stage is testing on humans. 9 healthy volunteers took 2 capsules of 100 µmol sulforaphane in the form of broccoli extract daily for a week. This extract may cause upset or gas on an empty stomach, but is generally well tolerated. As a result, it was noted that the subjects' glutathione levels increased by 30%. And although the study has not been completed (it is necessary to determine the optimal doses and find out how long the extract must be taken for the desired effect to appear), the results were assessed as encouraging.

For weight loss

1. 1 Abundance of fiber. In broccoli it is about 2.6 g/100 g, which corresponds to approximately 9-10% of the daily value. Although asparagus cabbage is not a record holder for this indicator, it is ahead, for example, of Chinese cabbage, cauliflower, red and white cabbage. Dietary fiber is not processed by digestive enzymes, but fills the gastrointestinal tract, serves as an object for processing by microflora, and improves intestinal motor function. Overall, this creates an effect called “negative calorie”—a ratio in which the body uses more energy to digest and utilize a food than it receives from that food during a meal.
2. 2 Presence of tartronic acid. Tartronic acid contained in asparagus cabbage inhibits the transformation of carbohydrates into fat and cholesterol deposits, inhibiting further weight gain and obesity in overweight people.

Today, two diets with broccoli are most widespread: a hard 3-day diet and a “soft” 10-day diet. Three-day cabbage combines two types of cabbage: asparagus and cauliflower. In total, you need to eat 1.5 kg of vegetables every day with the possible addition of mild spices and lemon juice. Unsweetened tea and still water are also acceptable.

The 10-day diet is much more varied and easier to tolerate:

• 1-2 days. For breakfast and dinner - 200 g of broccoli with tea. For lunch - chicken broth, chicken cutlets (150 g) and cabbage (100 g).
• 3-4 days. For breakfast and dinner - stewed broccoli with butter (200 g), bell pepper (1 pc.) and mineral water. For lunch - broccoli stew (150 g), tomatoes (2 pcs.), onions and fruit juice.
• 5-6 day. Breakfast – cabbage (100 g) in sour cream, beef stew (100 g), yogurt. Lunch – steamed asparagus cabbage (200 g) with tea. Dinner – boiled beef (150 g) with mineral water.
• 7-8 days. Breakfast – steamed broccoli (200 g) with hard-boiled eggs (2 pcs.) and fruit juice. Lunch – chicken broth (200 ml) and blanched broccoli (100 g). Dinner – asparagus cabbage (100 g), rye bread (70 g), tomato juice.
• 9-10 days. For breakfast and dinner - blanched broccoli (100 g), baked potatoes (100 g), tomato juice. For lunch - boiled cabbage (100 g), low-fat fish (100 g), tea.

In cooking

The use of steamers and multicookers in the process of preparing broccoli is due to the desire to preserve the maximum amount of nutrients. Chinese scientists even conducted a special study examining the effect of five different methods of preparing broccoli on the preservation of beneficial compounds. Among the tested methods are the following: microwave cooking, boiling (boiling), frying, frying and boiling, steaming. As a result of any cooking method, except steaming, significant losses of vitamin C, soluble proteins and sugars, and chlorophyll were recorded, in addition, glucosinolates underwent significant changes.

However, it is difficult to clearly identify a single cooking algorithm as a priority. For example, glucosinolates are better preserved with one-minute steaming and begin to be lost after two minutes. The total antioxidant capacity remains high even after 5-10 minutes of steaming. In some cases, it is more appropriate to use a microwave oven. And although frying a product is the worst way to prepare it if it is necessary to preserve maximum benefits, further choice depends on the specific tasks of nutritionists.

Although broccoli can be eaten raw, the most popular method of preparing it is still boiling and frying (or a combination of these types of processing). An example of this culinary approach is a salad with asparagus cabbage in oyster sauce.

Broccoli (1 small head) is divided into florets and each is additionally cut in half. Carrots (1 pc.) are chopped into strips. Add chopped vegetables to the oil heated in a frying pan and fry with stirring for one or two minutes. Then add sugar (1 tsp), oyster sauce (5 tbsp) and water (50 ml). Simmer this mixture for about 3 more minutes, after which it is served with cashew nuts.

You can also quickly cook broccoli with shrimp, tomatoes, cheese, mushrooms and eggs. This cabbage is used to make soups, casseroles, fritatta - a traditional Mediterranean omelet filled with vegetables, cheese, sausage, etc. Broccoli goes well with meat dishes, potatoes, and pasta.

In cosmetology

Separately, dry broccoli extract (in a concentration of 0.5% to 10%) can today be purchased to create cosmetics with various functions at home:

• rejuvenation - due to the action of antioxidants and regenerating substances that can restore epidermal cells,
• tone alignment and light whitening,
• hydration,
• relieving inflammation,
• cellular protection from ultraviolet radiation, activated by the action of sulforaphane.

Asparagus seed oil, obtained by cold pressing, is used in acne treatments, skin care cosmetics for oily skin (as it reduces sebum secretion), lip products, and nourishing balms. Seed oil is also recommended in the care of brittle and dry hair, which, due to the action of erucic acid from the Omega-9 family, allows hair to shine without making it heavy and “dirty.” After this oil there is no feeling of greasy left. Therefore, it is not surprising that broccoli seed oil is often added to shampoos, rinses, and hair styling products.

Dangerous properties of broccoli and contraindications

Broccoli has few contraindications, and those side effects that may occur when the product is abused are usually temporary. These include gas formation and irritation of the walls of the large intestine by vegetable fiber.

However, people with high stomach acidity, patients with pancreatic diseases, and those taking medications to reduce blood clotting should limit their consumption of broccoli. The latter is explained by the fact that the effectiveness of drugs can be influenced by the vitamin K contained in the vegetable.

In addition, it is recommended to limit the consumption of broccoli to people with hypothyroidism, an endocrine disease associated with insufficient production of triiodothyronine and thyroxine by the thyroid gland, which leads to disruption and slowdown of metabolic processes.

We have collected the most important points about the beneficial properties of broccoli in this illustration and will be very grateful if you share the picture on social networks with a link to our page:

Asparagus cabbage is interesting not only for its beneficial properties, but also for the stories associated with it, which we have combined into the top 5 interesting facts about broccoli:

1. 1 The word "broccoli" means "blooming cabbage inflorescences" (plural). This name is derived from “broccolo” - the name given to a small or dry twig (Latin “bracchium” - “hand”, “brush”, “branch”). In England, since the 18th century, cabbage was called “Italian asparagus”; in Germany – “Brauner Kopf” (“brown head”).

1. 2 For the first time, asparagus cabbage was used around the 5th century BC. raised by residents of the north-eastern Mediterranean. At the beginning of our era, the ancient Roman polymath Pliny the Elder, describing broccoli, dubbed it a “blessed plant,” but over the next few centuries, broccoli practically did not spread beyond the region. It was “tried” quite late, first in Byzantium, and then in Central Europe. Thus, in a French treatise it was mentioned for the first time only in 1587. Asparagus cabbage reached the ocean even later - in the second half of the 18th century.
2. 3 In the US, broccoli has had "good" and "bad" periods. The 3rd President of the United States, Thomas Jefferson, actively tried to grow it, and the 41st President, George Bush Sr., could not stand it and even banned its appearance in the White House kitchen. In the 1992 presidential race, the desire to "put broccoli back in the White House" became a political slogan written on posters by Clinton supporters. In general, in recent years, broccoli has managed to gain steady recognition among US residents, among whom, according to opinion polls, 79% love broccoli and regularly include it in their diet.
3. 4 However, not everyone appreciates the taste of broccoli, and scientists have established why. Vegetables belonging to the Brassicaceae genus (which includes broccoli) contain chemicals that can change the perceived taste of the product consumed. This depends on the characteristics of taste buds and genetic predisposition of different people. Therefore, some consumers find broccoli not just bitter, but disgusting.
   And the love and dislike of broccoli is shared by entire countries! For example, in Japan, children simply adore her. So much so that when adapting the cartoon Inside Out for Japanese audiences, the creators had to replace the broccoli with green peppers in the scene when Riley refuses to eat cabbage (Stills from Inside Out, © Disney).

1. 5 Because of its “controversial” taste, broccoli almost ruined a good idea. Australian experimenters representing the Organization for Scientific and Industrial Research, working under the auspices of the Commonwealth of Nations, have developed a new useful combination - coffee with broccoli (cabbage extract was added to the coffee drink to increase its beneficial properties). However, connoisseurs of pure coffee who tried this drink did not appreciate the idea. An opinion has spread on social networks that such a drink is more reminiscent of a nasty vegetable soup and generally has a “terrible taste.” Public criticism, however, only activated a group of developers who did not abandon the idea, but began to improve the organoleptic qualities of healthy coffee.

Selection and storage

When choosing broccoli, you should focus on the color and density of the plant. The ripe buds of classic asparagus cabbage will be a rich green color (with some varietal variations ranging from purple to sage). The pale color of cabbage indicates that it is not yet ripe. Yellowed buds indicate that the cabbage is overripe and should be discarded. Also a sign of overripe broccoli can be small yellow buds on the head of the vegetable.

It is believed that dark green varieties with a purple tint have more beta-carotene than lighter vegetables, and that small inflorescences (10-15 cm in diameter) have more sweetness. A dense, but not woody, stalk without mucous formations and a rounded head with closely adjacent inflorescences up to 15-20 cm in size are a sign of a quality product.

Autumn and winter broccoli is considered the most delicious. Cabbage harvested in spring, summer and early autumn has a less pronounced taste and juiciness. To preserve sun-sensitive vitamins, it is better to choose vegetables from the depths of the box.

Before using, purchased cabbage should not just be rinsed under running water (which you can do, for example, with your own garden broccoli), but it is recommended to leave it in water with the stems facing up for half an hour in order to be more likely to get rid of nitrate traces.

It is not recommended to wash broccoli before storing it in the refrigerator (in a compartment with a temperature of 1-3°C) for several days (up to a week), because water can trigger the onset of rotting processes. But to preserve it for a long period, a freezing method is practiced in which cabbage is cut into inflorescences and stems, blanched in boiling water for 3-5 minutes (the vegetable is immediately placed in boiling water), and then abruptly transferred to ice water. When the broccoli has cooled, it is dried, placed in containers and frozen (in this form, cabbage can easily be stored for six months to a year).

It is believed that keeping broccoli in boiling water for about 3-5 minutes still makes it possible to preserve a sufficient amount of flavonoids, carotenoids lutein and beta-carotene, although, for example, temperature-sensitive vitamin B1 will begin to quickly degrade. Chlorophyll in this procedure will help preserve the addition of salt to boiling water.

Vitamins C, B2, B6, E are easily lost when vegetables are stored in the light. Also, the vitamin content quickly decreases in chopped vegetables. Therefore, for long periods of time, cabbage is most often frozen in large inflorescences in closed containers. However, it must be taken into account that freezing broccoli reduces the activity of the myrosinase enzyme by 10 times, thanks to which glucoraphanin is transformed into valuable sulforaphane. Therefore, today methods are being developed to enrich frozen asparagus cabbage with myrosinase.

Varieties and cultivation

There are about 200 varieties of broccoli in the world, but in our country only a small part of the varieties and hybrids are cultivated, although in a large part of the country the climate for growing asparagus cabbage is favorable. Broccoli grows well in moist areas on deep clay soils and at temperatures of 18-23°C. Under good conditions, the crop can be harvested several times a year, including in winter (which is considered one of the characteristics that distinguishes broccoli from its relatives, calabrese and romanesco).

The classic type of broccoli is a plant with a height of 50 cm to 0.9-1 meters, the powerful stem of which ends in a tightly folded inflorescence “head”, usually green. Depending on the variety (hybrid), there may be color variations in shades: light green (Caesar, Koros F1), blue-green (Naxos F1, Karato F1), gray-green (Curly head, Agassi F1), etc. But there are also asparagus cabbage of non-classical types, broccoli with inflorescences of white and purple (violet) flowers.

New hybrid plants are being created based on broccoli. In particular, the Japanese company Sakata Seed Company, since 1985, has been developing a hybrid of Chinese gailan cabbage and broccoli for 8 years, which was registered under the trademark “Broccolini”. With its thin edible stem, the plant is similar to asparagus, and its head is similar to broccoli. Broccolini is similar in taste to both parent crops, but has a slightly sweeter taste.

Another cultivated cabbage variety, Romanesco, is often called a hybrid of broccoli and cauliflower - a plant with a mathematically beautiful inflorescence that forms a logarithmic spiral. In terms of the content of some vitamins, this cabbage even surpasses broccoli, but in general, classic asparagus cabbage is so healthy that it is difficult for it to compete.

Since regular consumption of broccoli can help in the treatment of many diseases (from diabetes and gastrointestinal problems to cardiovascular and cancer diseases), the fact that this product is available almost all year round can be considered a great success, so do not neglect the opportunity to make broccoli part of daily diet.

Information sources

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