Cruciferae: Broccoli, cabbage, cabbage recipes and benefits Quick and easy recipe
Cruciferous or brassicaceae to this family belong: i cabbages, broccoli, turnips, cabbage, Brussels sprouts. These vegetables are a real panacea for health, as well as for the diet, in fact they contain very few calories and are always included in diets for proper nutrition.
Many Recipe Ideas: Savoy cabbage and rice rolls, Brussels sprouts with bacon, cauliflower soup, Rice and cabbage, Baked pasta and cabbage, Neapolitan-style pasta and cauliflower, Sicilian pasta and cabbage, cauliflower in batter
PROPERTIES AND BENEFITS OF BROCCOLI
Against Cancer and other benefits
Broccoli and the others cruciferous they have a complex chemical composition, which is why it is difficult to understand exactly which substances in them really act against cancer.
However, until now it has been proven that broccoli could reduce the risk of colorectal cancer, prostate cancer and even breast cancer.
It seems that the phytochemicals of broccoli, sulforaphane and its phytonutrients are the real responsible for this incredible benefit.
Consumption of ½ cup per day or 2 cups per week may be enough to ward off malignant cells.
A real green weapon against cancer: according to a study just published in the scientific journal Science, one molecule present in broccoli is able to "switch off" a enzyme (WWP1) responsible for the growth of some cancers including those of the breast and prostate as well as cabbage, cauliflower, savoy cabbage and Brussels sprouts, i broccoli they are a real bath of health. All-around.
They are enough 100 grams, for example, to fill up, equal to 150 percent of the quantity needed by our body, of vitamin C. But within broccoli, there are also important ones mineral salts, from zinc to iron, and vitamins of group B and K. Crucifers contain very effective antioxidants, protect eyes is bones. They are suitable in the diets of those affected by diabetes as they are composed of many fibers that slow down and reduce the absorption of sugars present in food. In addition, broccoli and cauliflower are considered excellent foods for the prevention of cardiovascular diseases.
Finally, crucifers contain sulforaphane, a substance that prevents growth of cells carcinogenic. Sulforaphane in broccoli, for example, is found in the form of glucoraphanin (also called sulforaphanin), which is a practically inactive form of the substance. To activate and become sulforaphane, this glycoraphanine must come into contact with the enzyme myrosinase, and this only happens when the broccoli is broken down, that is, during chewing or blending, centrifuging or beating.
Cooking in water is harmful ... steam is better!
Glucoraphanine dissolves in water and the enzyme myrosinase is not immune to heat (but rather, it is destroyed), which is why boiling is not recommended!
The absolute best way to cook cruciferous vegetables (especially broccoli, turnip greens, cabbage and Brussels sprouts) is by steaming.
Using a steamer or simply a pot with the appropriate steamer basket (I use this ikea basket for years and I'm fine). I fill less than half of the pot with water, overlap the basket, add the vegetables to the basket, without overlapping them and cover with the lid.
They are enough 5 minutes from the boiling water in the pot below, and the broccoli is cooked. Better to reduce the broccoli and cauliflower into small florets, in order to cook everything quickly and evenly.
HOW TO CHOOSE BROCCOLI
The first tip for choosing a good broccoli is to consider the color: no to yellowish broccoli. If the broccoli is fresh it has a dark, uniform and bright green color. If we see that the tips of the Romanesco broccoli or the head of the Calabrian broccoli begin to yellow, it means that they already have a few days too many.
Another factor to consider is the consistency: the broccoli must turn out hard and don't crumble when we touch it.
- Cut the vegetables into small pieces to reduce cooking times
- Season with raw oil and / or lemon
- Add spices to enhance the flavor (e.g. chili, paprika)
Properties and benefits of broccoli
Enjoy your meal!