The top benefits, nutritional values, Uses and storage of Broccoli

Broccoli is a part of cruciferous vegetable family. The family  includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. Broccoli  has green or purple flowering heads which are shaped like a tree, are the eating parts of the vegetable family.

Consuming Broccoli has many  health benefits, like it can prevent cancer, improve digestion, lower cholesterol levels, detoxify the body, and maximize vitamin and mineral uptake. It also prevents allergic reactions, boosts the immune system, protects the skin, prevents birth defects, lowers blood pressure, eliminates inflammation, and improves vision and ocular health.

Reducing allergic reaction and inflammation:

Broccoli contains  omega 3 fatty acids, which are also known as anti-inflammatory. Broccoli also prevent  arthritis as it contains sulforaphane. It leads  to inflammation.

Powerful antioxidant:

Broccoli contains antioxidants that can help the body in a variety of ways. Broccoli contains vitamin C, which is good for immunity. It  also contains flavonoids which helps in recovering vitamin C . Broccoli also contains  carotenoids lutein, zeaxanthin, beta-carotene that are antioxidants.

 Heart health:

Broccoli  contains fibers, fatty acids and vitamins that help regulating blood pressure in the body.  It also helps in reduces bad cholesterol, hence leading to a healthy heart. Broccoli  also helps protecting blood vessels from damaging as well.

Diet aid:

Broccoli is high in fiber and carbohydrates, which helps in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.  Broccoli reduces weight as it contains fiber. It also contains proteins which is good for health.

Fighting cancer

Broccoli contains antioxidants and vitamins which reduces the risk of cancer.

Improving bone health

Broccoli contains vitamin K which improves bone density and also improves the bone health.

Looking younger

Broccoli contains vitamin C which is very important for skin. With adequate amount of vitamin C, broccoli makes the skin looks younger and brighter.

Improved digestion and natural detoxification

Broccoli has natural fiber which helps to improve digestion and detoxifies the body also.

Eye care:

Broccoli contains beta-carotene, vitamin A, phosphorous and other vitamins such B complex, vitamin C and E. These nutrients prevents eye from any kind of damage.

Hair Care

With  vitamin A and vitamin C,  broccoli is great for keeping your hair shiny, thick, and healthy. Broccoli also prevents hair loss.

Reduces Allergies

Broccoli contains vitamin C which  is great for reducing allergy symptoms. It also reduces  the effects of pollution and keep you free of allergic reactions.

Amyotrophic Lateral Sclerosis

Broccoli  contains omega 3 fatty acids, which helps in preventing  Amyotrophic Lateral Sclerosis(ALS). It also reduces Lou Gehrig’s disease.

Anti-ageing:

Eating broccoli regularly helps in reducing fine lines, wrinkles, skin issues like acne and even pigmentation.

Protection from chronic disease

Broccoli  lower the  risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.

Broccoli can be eaten at morning. Bell pepper, cauliflower, chiles, leek, lemon, lime, mushroom, olives, onion, orange, potatoes, salads, scallion, shallot, spinach, sprout, squash, tomatoes, and watercress. Herbs like basil, chives, cilantro, coriander, curry, dill, ginger, parsley, sage, salt, tarragon, thyme, and turmeric goes well with broccoli.

How to buy and store Broccoli?

Select Broccoli  that has bright green heads, compact clusters of florets, and firm stalks. Make sure the fragrance is peppery and not unpleasant.

To store broccoli, clean  it’s  unwashed heads and wrap it in paper towels. You can refrigerate it for maximum 2-3 days. However, it is best to use fresh vegetables in your food preparation.

Uses of Broccoli

There are multiple ways of cooking and serving broccoli. It can be added to pastas, pizzas, and salads or made into soups to make them more interesting and nutritious.

• It can be eaten cooked or raw.
• You can also steam it for a healthy meal.
• Include sautéed broccoli and olive oil in your salad and make it colorful.
• Add it to soups and stews for a healthy appetizer.
•   Toss pasta with olive oil, pine nuts and steamed broccoli florets. Add salt and pepper to taste.
• Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.
• Add broccoli florets and chopped stalks to omelets.
• Pastas: Steamed broccoli can be added along with nuts to pasta tossed with olive oil. Add salt and pepper to taste.
• Soup: Broccoli can be pureed along with cauliflower and combined with seasonings of your choice to make a delicious soup. Chicken soup can also be prepared by pureeing broccoli and chicken broth with onion sautéed in olive oil.
• Omelet: Broccoli florets and chopped stalks can be added to omelets to make them more nutritious.
• Salad: Toss steamed broccoli with chickpeas, halved grape tomatoes, olive oil, crumbled feta, and red wine vinegar.
• Dip: Steamed broccoli can be pureed with sour cream and grated parmesan and served with raw vegetables.
• Frittata: Chopped garlic and steamed broccoli can be sautéed in olive oil and covered with beaten eggs. It can be sprinkled with grated cheese and baked at 350oF until puffed.
• Broccoli Slaw: This can be prepared by combining chopped raw broccoli with red onion and dressing it with cream, cider vinegar, and honey. Cooked broccoli can be dressed with yogurt, lemon juice, and garam masala.
• Broccoli With Chicken: Broccoli can be tossed with bone-in chicken pieces and whole garlic cloves in olive oil and roasted at 400oF for 35 to 45 minutes.
• Snack: Broccoli can be enjoyed as a snack. Steamed broccoli can be tossed with butter and lemon juice and sprinkled with toasted almond slices.
• Broccoli With Anchovies: Mash a few anchovies and a garlic clove in a mortar and pestle and mix with olive oil, lemon juice, salt, and pepper. This can be tossed with steamed broccoli.

Uses of broccoli

• Brings Back the Luster

If you want the lustrous shine back in your hair, then using  Broccoli seed oil which  has fatty acid in it, will bring back the natural sheen to your hair. All you have to do is apply the broccoli seed oil regularly.

• Offers Nutritional Support For Pregnancy

Broccoli contains many vitamins and minerals. Adding it to any pregnant women diet will give her lot of nutrients that she require. 

• Balances The Body’s pH Levels

Broccoli, is an alkaline food and helps balance the body’s pH levels.

•  Promotes Skin Health

Broccoli contains glucoraphanin and Vitamin C which helps to make  skin look younger. Eating broccoli renews your skin more quickly and gives your complexion a beautiful natural glow.

• Improves Hair Health

The B vitamins and vitamin C  that contains in broccoli will makes  hair stronger and strengthen the hair follicles. Broccoli are loaded with vitamins A and C that help produce sebum – a natural scalp oil that keeps the hair conditioned.

• Treats Hair Loss

The vitamin C in broccoli reduces  free radicals and helps make your hair thicker and healthier. It also is a good source of B vitamins, which reduce stress and in a way combat hair loss

• Imparts Luster To Hair

Broccoli seed oil contains a unique fatty acid composition that is similar to silicone found in shampoos, which is responsible for imparting shine to your hair. Also known as erucic acid, this omega-9 fatty acid gives your hair a smooth, natural sheen without leaving a residue of harmful detergents or chemicals in your hair follicles.

Season in which broccoli is available

Broccoli is available all year round

How to make Kadai Broccoli Masala Recipe

Ingredients

500 grams Broccoli, cut into little florets

1 Red Bell pepper (Capsicum), diced

1 Onion, roughly chopped

2 Tomatoes, pureed

1 inch Ginger, finely chopped

4 cloves Garlic, finely chopped

1 teaspoon Red chilli powder

1 teaspoon Garam masala powder

1 Black cardamom (Badi Elaichi)

1/4 Water

Salt, to taste

2 tablespoons Cooking oil

1 tablespoon Kasuri Methi (Dried Fenugreek Leaves)

For Kadai Masala powder

1 tablespoon Coriander (Dhania) Seeds

1 teaspoon Cumin seeds (Jeera)

1/2 teaspoon Fennel seeds (Saunf)

Method-

To begin making Kadai Broccoli Masala Recipe, let us begin by cooking the Broccoli.

Heat a heavy bottomed pan on medium flame, add a teaspoon of oil, add broccoli florets and 5 tablespoons of water.

Add salt, and mix well. Cover and cook, until it is al dente. (70% cooked) Do not over cook.

The broccoli florets have to be cook yet remain crunchy. Keep aside. Do not drain the water, if any left.

In another pan, add ingredients for the kadai masala powder which includes coriander seeds, cumin seeds, fennel seeds except kasuri methi and dry roast for 5 minutes on medium flame until the aroma rises. 

Switch off heat, add crushed kasuri methi and give a quick stir and cool completely. Transfer into a mixer jar and grind into a coarse powder in a mixer grinder and keep aside.

Add remaining oil to a heavy bottomed pan on medium heat. Once the oil is hot, add onions, ginger and garlic and saute until they turn soft and transparent. This will take about 3-4 minutes.

Once the onions and ginger garlic is well cooked, add the capsicum, salt and cook till the capsicum becomes soft for about 2 minutes. Next, add tomatoes and bai elaichi and mix well.

Cook for about 3 to 4 minutes until the tomato becomes thick. At this stage, add the prepared kadai masala powder, garam masala, red chilli powder and mix everything well. Stir it.

Once it boils, add broccoli florets, give it a quick stir and cover and cook for about 3 minutes and turn off the heat. Check the salt and spices and adjust to suit your taste.

Serve Kadai Broccoli Masala Recipe along with Tawa Paratha and Boondi Raita for a weekday meal with your family.

How to make Broccoli Thoran Recipe – Broccoli Stir Fry Recipe

Ingredients :

• Broccoli : 1
• Grated Coconut : ½ cup
• Onion : 1 medium, (finely, chopped)
• Garlic : 3 cloves (crushed)
• Green chilli : 2 (slit)
• Turmeric powder : ¼ tsp
• Mustard seeds : ½ tsp
• Curry leaves : few
• Oil : 2 tsp
• Salt to taste

How to Make :

1. Wash and chop the broccoli into small florets .
2. Heat oil in a pan, splutter mustard, add curry leaves, crushed garlic, chopped onion, green chillies and saute till the onion turns to translucent.
3. Add broccoli, turmeric powder, salt to taste and sprinkle 3 tbsp of water.
4. Cover and cook it on low heat until the broccoli is cooked, stir in between; add grated coconut and combine well. Serve hot with rice or chapati.

Notes

You don’t have to use the bigger chunky florets, if you prefer small pieces,then by using a chopper/food processor, finely chop the broccoli.

You don’t prefer adding garlic, then skip it.

Safety profile for using brocolli

The common side effects are as follows:

Gas

Bowel irritation

Allergic reactions

Skin rashes

Blood-thinning

Hypothyroidism

Fun facts about broccoli

• Broccoli is an annual or biennial vegetable belonging to the cabbage family.
• The word “broccoli” comes from the Italian plural of broccoli, which means “the flowering crest of a cabbage”, and is the diminutive form of brocco, meaning “small nail” or “sprout.”
• Broccoli has been around for more than 2000 years.
• Like the other close relatives of cabbage, broccoli is native to the Mediterranean area and Asia Minor.
• Broccoli has been considered a very valuable food by the Italians since the Roman Empire, but when first introduced in England in the mid-18th century, broccoli was referred to as “Italian asparagus.”
• It was first introduced to the United States by Southern Italian immigrants, but did not become widely popular until the 1920s.
• Broccoli is a fast-growing annual plant that grows 60–90 centimeters (24–35 inches) tall. Upright and branching with leathery leaves, broccoli bears dense green clusters of flower buds at the ends of the central axis and the branches. If left unharvested, those buds bear yellow flowers with four petals and produce silique fruits (a dry capsule).
• Broccoli thrives in moderate to cool climates and is propagated by seeds, either sown directly in the field or in plant beds to produce transplants. The heads, or florets, reach harvest in 60 to 150 days, depending upon the variety and the weather.
• There are 34 calories in 100 grams (3.5 ounces) of Broccoli.
• Broccoli is known as the “Crown of Jewel Nutrition” because it is rich in vitamins and minerals.

• This vegetable is popular and widely eaten. It has a distinctive ‘mustardy’ taste and well known health benefits.
• Broccoli is often boiled or steamed but may be eaten raw.
• The United States is the 3rd largest broccoli producer in the world (after China and India).
• Heaviest broccoli was grown by John and Mary Evans of Palmer, Alaska, USA in 1993 weighed 15.87 kg (35 lb).
• Broccoli resembles cauliflower, which is a different cultivar group of the same species.
• There are records of Thomas Jefferson, who was an avid gardener, experimenting with broccoli seeds brought over from Italy in the late 1700s.