Broccoli: What are its health benefits and what to cook with it

Now we have the opportunity to replenish our body with nutrients by including more vegetables, fruits, and berries in our diet.

Healthy nutrition experts recommend adding broccoli to the menu of adults and children, because it is rich in vitamins and minerals, in particular, A, C and K, B6, B9, which are important for the functioning of the immune, circulatory systems, vision, fetal brain development, etc.

Broccoli also contains minerals – phosphorus, calcium, potassium and iron, which are responsible for the health of bones, heart, and the formation of red blood cells.

It is a good source of dietary fiber, which aids digestion by regulating bowel movements and promoting a healthy gut microbiome, promoting a feeling of fullness.

This vegetable contains many different biologically active compounds (glucosinolates, sulforaphane, indole-3-carbinol), which have powerful antioxidant, anti-inflammatory, antidiabetic, hepatoprotective, cardioprotective and antitumor effects.

This vegetable is useful for people suffering from cardiovascular diseases. It strengthens the walls of blood vessels and serves to prevent heart attacks and strokes.

Broccoli should definitely be included in the diet of diabetics, because it helps to normalize blood sugar levels, as well as strengthen the nervous system, get rid of irritability and stress.

By the way, quickly scalding broccoli rather than boiling, steaming, or microwaving it for a long time (as opposed to boiling it) preserves more nutrients.

When boiled, some of them are destroyed. This vegetable can be given to children from six months.

What to cook with broccoli

Broccoli is eaten raw, and also added to vegetable soups, salads, casseroles, and pie filling. You can use both fresh and frozen products.

Broccoli Casserole

Broccoli casserole can be a hearty breakfast, a full lunch or dinner.

Even children who don't like this vegetable will not refuse it. And it only takes 15-20 minutes to prepare.

Method of preparation

Separate the cabbage into florets, rinse and boil in salted water for 5 minutes.

Drain the water, cool the broccoli and place it in a baking dish greased with vegetable oil. If the inflorescence is large, cut it in half or quarters.

Cut the tomato and pepper into strips, place on the broccoli and mix lightly.

Beat eggs with cream, spices, herbs and pour over vegetables. Bake for about 15 minutes.

If desired, you can sprinkle the casserole with grated hard cheese 5 minutes before the end. By the way, you can use not only fresh broccoli for the casserole, but also frozen.