Cooking Broccoli & Health Benefits
Broccoli‘s nutrient-rich profile does offer some real health benefits and some people say it could be labeled as ‘superfood’.
Broccoli is a good source of fiber and protein, also contains iron, potassium, calcium, selenium, and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.
When Shopping for Broccoli
Look for firm, compact dark green clusters, and avoid thick, tough stems. Wrap broccoli tightly and store in the refrigerator up to 5 days. For recipes with Broccoli, you can access our Food Blog.
Preparing for Cooking the Broccoli
Trim the large leaves, and cut off any tough ends of lower stems. Rinse with cool water. For spears, cut lengthwise into 1/2-inch-wide stalks. For pieces, cut into 1/2-inch-wide stalks, then cut crosswise into 1-inch pieces.
Ways for cooking the Broccoli professionally
In my opinion, there are 4 ways to cook Broccoli as a professional, but I recommend only the first two of them.
Boiling the Broccoli
Add 1 inch of water (and 1/4 teaspoon salt if desired) to a medium saucepan (about 3-quart size). Add the broccoli spears or pieces. Cover and heat to boiling over high heat. Once water is boiling, reduce heat just enough so the water bubbles gently. Cook uncovered 10 to 12 minutes or until crisp-tender when pierced with a fork; drain in a strainer.
Steaming The Broccoli
Place a steamer basket in 1/2 inch of water in a skillet or saucepan. The water should not touch the bottom of the basket. Place broccoli spears or pieces in a basket. Cover tightly and heat to boiling over high heat. Once water is boiling, reduce heat to low. Steam covered 10 to 11 minutes or until stems are crisp-tender when pierced with a fork. This is my favorite way to prepare broccoli for my family. It is the healthiest way in order to keep all the vitamins and is yummy too.
Microwaving Spears
Place broccoli in an 8-inch square microwavable dish, arranging in a spoke pattern with flowerets toward the center. Add 1 cup water. Cover with plastic wrap, folding back 2-inch edge to vent. Microwave on High 9 to 11 minutes, rotating dish 1/4 turn every 4 minutes, until crisp-tender when pierced with a fork. Let it stand covered 5 minutes; drain in a strainer after the 5 minutes have passed.
Microwaving Pieces
Place broccoli and 1 cup water in a 2-quart microwavable casserole. Cover with plastic wrap, folding back 2-inch edge to vent. Microwave on High 9 to 11 minutes, stirring every 4 minutes, until crisp-tender when pierced with a fork. Let it stand covered 5 minutes; drain after the 5 minutes have passed.
Servings and Nutritional information
1 1/2 pounds is enough for 4 servings.
Per serving: 29 Calories (kcal); Total Fat (8% calories from fat); 3g Protein; 5g Carbohydrate; 0mg Cholesterol; 28mg Sodium.
Health benefits of broccoli
As you have read the beginning of this article, there are a lot of health benefits from this “superfood” named Broccoli!
Persons suffering from Diabetes and Autism
For those of you who are suffering from diabetes or autism, broccoli extract may be what the doctor recommends.
Broccoli vs Diabetes
Scientists found that a compound called sulforaphane in broccoli could turn down the activity, or expression, of 50 genes associated with symptoms related to type 2 diabetes.
Broccoli vs Autism
The same compound was also found to improve symptoms related to autism; those who took the extract containing sulforaphane showed improvements in verbal communication and social interactions. Therefore, Broccoli can be used for persons suffering from Autism.
Cancer prevention
Probably the most publicized health benefit of broccoli is its possible ability to help prevent cancer.
“Broccoli is a cruciferous vegetable, and all vegetables in this group may be protective against some stomach and intestinal cancers“
Jarzabkowski.
Heart health
Broccoli can aid in heart health by helping to keep blood vessels strong. The sulforaphane in broccoli is also an anti-inflammatory and may be able to prevent or reverse damage to blood vessel linings caused by chronic blood sugar problems. And the vegetable’s B-complex vitamins can help regulate or reduce excessive homocysteine, according to the Harvard University School of Public Health.
Anti-inflammatory benefits
Broccoli is a great anti-inflammatory and may slow down the damage to joints associated with osteoarthritis. The sulforaphane blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.
Cholesterol reduction
Broccoli can help lower cholesterol because the soluble fiber in the vegetable binds with the cholesterol in the blood. This binding makes the cholesterol easier to excrete, and consequently lessens cholesterol levels in the body.
Digestion
Broccoli has nearly 1 gram of fiber per 10 calories. Fiber helps keep you regular and helps maintain healthy bacteria levels in the intestines.
Detoxification with Broccoli
Phytochemicals glucoraphanin, gluconasturtiin, and glucobrassicin compose a terrific trio in broccoli. Together, they aid all steps of the body’s detoxification process, from activation to neutralization and elimination of contaminants.
Eye health
Broccoli has lutein. It’s a compound antioxidant that’s really good for eye health, and broccoli is also a great way to get it. Another antioxidant in broccoli called zeaxanthin is similarly beneficial. Both chemicals may help protect against macular degeneration, an incurable condition that blurs central vision, and cataracts.