Cook Broccoli
Healthy, because
Even smarter
Nutritional values
Broccoli is a real local superfood and has a lot to offer: it contains a lot of alkaline minerals such as calcium, potassium, iron and immune-strengthening vitamin C. Preparing broccoli is always a good idea, because it is one of the top suppliers of vitamin A, which is mainly responsible for good eyes and healthy skin. The glucosinolates contained in all types of cabbage and broccoli can probably protect against colon cancer. As these valuable substances are sensitive to heat, the small tree-like broccoli florets should be eaten raw, only briefly cooked, steamed or steamed. On top of that, broccoli is not only very easy to prepare - its shape and nutty taste also make it very popular with children
, and the high fibre content stimulates digestion and fills the stomach. So we are full faster. In addition, these swelling agents ensure a healthy intestinal flora and can have a positive effect on the blood sugar level.
The nutty and spicy tasting broccoli makes a great side dish, as a salad, in a casserole or as soup. You can eat the prepared broccoli as a vegetable garnish with fish, meat, vegetarian roasts and thus create a balanced meal. The vitamin C contained in broccoli promotes the absorption of iron from meat into the body
.
It is also rich in vital substances and edible. Simply peel it and cook it like the florets. The stalk also tastes good raw, you can simply cut it into small pieces or grate it roughly and enjoy it as a salad or in a smoothie.
(Percentage of daily recommendation)
| Calorie | 42 cal. | (2 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 0 g | (0 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 268.5 μg | (448 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 1.5 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 141 mg | (148 %) | ||
| Potassium | 384 mg | (10 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Preparation steps
Rinse the broccoli florets and blanch in plenty of salted water for 5-6 minutes until al dente. Remove with a slotted spoon and plunge into ice water.
Drain well and serve with hot butter, or use in a recipe.
