How to eat broccoli and can you eat it raw?

Broccoli appeared on the domestic market relatively recently. However, in a short time this type of cabbage has gained great popularity: it is steamed, fried, baked, etc. And at the same time, not everyone knows about the unique composition of this vegetable and the benefits it brings to the body. How and with what to eat broccoli and whether you can use it for gout, read the article.

What's good about broccoli?

Vegetable contains many vitamins and beneficial microelements used in treatment diseases of the gastrointestinal tract, liver, cardiovascular system, etc. The product practically does not produce the negative effects associated with purine compounds typical of other types of cabbage. However, you can only get the most benefits from broccoli when eaten raw, as many of its elements break down when heated.

Composition and properties

The product contains:

• vitamins A, C, E, K, PP, U and group B;
• sucrose;
• maltose;
• fructose;
• glucose;
• lactose;
• calcium;
• sodium;
• magnesium;
• potassium;
• iron;
• phosphorus;
• selenium;
• zinc;
• manganese;
• copper;
• riboflavin;
• nicotinic, pantothenic, folic acids;
• thiamine;
• lipids.

Broccoli does not contain cholesterol, this fact makes the protein present in the composition as beneficial as possible for the health of the body.

Vegetable components prevent the development of many diseases:

• atherosclerosis;
• neoplasms (benign and malignant);
• inflammation of the joints, gums, spine;
• pathologies of the duodenum and gastrointestinal tract;
• diseases of the cardiovascular system.

The potassium contained in the composition promotes the growth of nails and hair, as well as removes excess salts from the body. Regular use of the product normalizes the functioning of the gallbladder and liver, stimulates the processes of cell and tissue regeneration.

KBZHU

The calorie content (energy value) of 100 g of the edible part of broccoli is 34 kcal.

Nutritional values ​​per 100 g:

• proteins – 3.04% (2.8 g);
• water – 3.26% (89 g);
• fats – 0.6% (0.4 g);
• dietary fiber – 13% (2.6 g);
• carbohydrates – 2.86% (4 g).

The protein contained in asparagus cabbage is enriched with antioxidants and amino acids, which makes it equivalent to egg and meat proteins.

The health benefits and harms of broccoli

By eating raw broccoli, people saturate their body with vitamins and nutrients. Their common The health benefits are as follows:

• removal of excess water from the body, as well as cleansing of salts;
• stabilization of hormonal levels;
• protection of liver cells;
• improvement of the digestion process;
• strengthening cartilage and bone tissue;
• prevention of the development of periodontitis and caries;
• increasing skin firmness and elasticity;
• prevention of colds, viral and infectious diseases;
• strengthening the immune system;
• antiparasitic effect;
• reducing bad cholesterol levels;
• cancer prevention;
• normalization of visual acuity;
• strengthening the cardiovascular system.

Broccoli activates metabolic processes in the body and normalizes work his internal organs.

Many people use vegetable for weight loss: despite the high content of beneficial microelements, cabbage contains a small amount of calories. This helps you feel full for a long time, preventing you from overeating.

People suffering from pancreatic diseases should reduce their intake. broccoli or remove it from your diet altogether. In old age, it is undesirable to eat it, because excess vitamin K makes the blood too viscous. The substances contained in the vegetable make it difficult to absorb iodine and can therefore weaken the functions of the thyroid gland.

How much should and can be eaten per day

Ideally, the daily intake of asparagus cabbage for an adult should not exceed 200 g. The product is digested in the body in approximately 2-3 hours.

Interesting things on the site:

Is it possible to eat broccoli during pregnancy?

Is it possible to include broccoli in the diet during breastfeeding?

Symptoms and treatment of broccoli allergy in infants

Can you eat broccoli raw?

Eating raw asparagus cabbage is not only possible, but even recommended by doctors. The vegetable will not cause harm to health and will enrich the body with nutrients.

Let's figure out how else you can eat broccoli: fried, boiled or steamed.

Advantages and disadvantages of this method of use

Heat treatment has a negative effect on most products. During the cooking process, broccoli loses a significant part of its nutrients and vitamins..

Frying in vegetable oil promotes the formation of carcinogens, their accumulation in the body increases the risk of developing cancer. When cooked, asparagus cabbage releases guanine and adenine, purine bases that are harmful to human health.

Important! Steamed broccoli retains the greatest amount of vitamins, however, this option is significantly inferior in usefulness to the raw product.

Saturation with cabbage in its raw form occurs much fasterthan heat treated.

In some cases, such consumption of vegetables entails Negative consequences:

• increased gas formation and bloating;
• Digestive disorder associated with high fiber content.

How to choose cabbage that is suitable for eating raw

When choosing broccoli it is important to follow a few rules:

1. Give preference to dark-colored heads of cabbage (purple, blue, dark green), since these are the specimens that contain the largest amount of beta-carotene and vitamins.
2. The rich, bright green color and elasticity of cabbage leaves indicate maximum freshness of the vegetable.
3. Excessively thick stems and yellowed heads are a sign of overripe broccoli.
4. The quality of the product is evidenced by tightly closed, compact inflorescences.

Asparagus cabbage, ripened in late autumn, is juicy and excellent taste.

If the broccoli has turned yellow, can it be eaten?

Yellowed inflorescences do not cause harm to the body, so they are freely eaten. At the same time, stale cabbage loses its taste and does not benefit the body, since it loses almost all vitamins.

How to eat raw

Fresh vegetable goes perfectly with nuts, sour cream, cucumbers, radishes and cheese. The mild and neutral taste of raw broccoli allows it to be used in numerous recipes.

Important! Before use, the head of cabbage is thoroughly washed under running cold water, and then soaked in salt water for 10 minutes.

Which parts can be eaten raw?

Absolutely all parts of asparagus cabbage are recommended for consumption raw, providedthat the vegetable is fresh. The stem is especially valued: in addition to its high fiber content, it has excellent taste.

Important! Young broccoli leaves taste like spinach.

What to cook from broccoli without heat treatment

When fresh, asparagus cabbage has a bland taste., for this reason there are not many lovers of raw vegetables. Nevertheless, properly prepared dishes turn out very tasty and healthy. Salads, sauces, and smoothies are made from broccoli.

Cooking methods that will preserve beneficial properties

Ingredients for salads from the raw product are highly crushed, this allows you to decorate prepared dishes in an unusual way.

Salad “Three Maidens”

This snack is great suitable for both everyday and festive tables.

Ingredients:

• 200 g broccoli;
• 250 g white cabbage;
• 1 garlic clove;
• 100 g cauliflower;
• 400 g crab sticks;
• 200 g sweet pepper;
• 60 ml dry wine (white);
• chili pepper (to taste);
• 40 ml lemon juice;
• Worcestershire sauce, sugar and salt (to taste);
• 100 ml white yoghurt or lean mayonnaise.

How to cook:

1. Grind the crab sticks until they form fine chips; it is not necessary to defrost them.
2. Chop the white cabbage as finely as possible.
3. Make a saline solution and soak cauliflower and asparagus cabbage in it for 10-15 minutes.
4. After the allotted time has passed, rinse the inflorescences under running water and divide into small parts. Grate the stems.
5. Cut the sweet pepper into strips.
6. Place garlic, a few small pieces of hot pepper in a blender bowl, and pour lemon juice and wine into it. Beat the ingredients, sweeten slightly, and then mix thoroughly.
7. Combine all ingredients and season with prepared hot sauce.

Before serving the dish is decorated with fresh herbs.

Simple salad with raisins

Components:

• 300 g broccoli;
• 50 g raisins;
• 20 g red onion;
• sour cream (to taste);
• 30 g sunflower seeds (hulled).

Preparation:

1. Wash the cabbage and chop finely.
2. Steam the seeds and raisins.
3. Chop the onion.
4. Mix all ingredients, place in a suitable container and pour over sour cream.

Salad with garlic and cheese

Ingredients:

• 200 g asparagus cabbage;
• 2 cloves of garlic;
• a pinch of salt;
• 5 ml Dijon mustard;
• 50 g cheese (hard varieties);
• 20 ml vinegar 6% (grape);
• 40 ml olive oil.

Preparation:

1. Finely chop the garlic and cabbage.
2. Coarsely grate the cheese.
3. Pass the garlic through a press.
4. For the sauce, combine mustard, vinegar and olive oil.
5. Mix all ingredients, add salt and season with sauce.

Smoothie with celery and ginger

Broccoli goes well with all vegetables. A cocktail prepared from such components effectively cleanses the body and normalizes metabolic and digestive processes.

Important! Vitamin smoothie made from asparagus cabbage is recommended for breakfast.

Ingredients:

• 250 g broccoli florets;
• 1 fresh cucumber;
• a small piece of ginger root;
• 100 g celery stalks;
• 100 ml mineral water (still).

Preparation:

1. Prepare the cabbage: rinse, divide into several fragments and grind in a blender.
2. Finely chop the celery and cucumber.
3. Combine all the vegetables in a blender bowl, add ginger root and chilled mineral water.
4. Beat the ingredients until a homogeneous consistency is obtained.

Smoothie with lemon juice

Ingredients:

• 200 g broccoli;
• 1 green apple;
• 100 g spinach;
• a few mint leaves;
• ½ lemon.

Preparation:

1. Separate pre-washed cabbage into inflorescences.
2. Peel the apple and remove the seed box.
3. Tear the spinach with your hands.
4. Squeeze juice from lemon.
5. Place all ingredients in a blender bowl, add lemon juice and blend.
6. Pour the resulting drink into glasses and garnish with mint.

Broccoli sauce

Kale sauce adds rich flavor to many dishes. The product is ideal for fish, meat and spaghetti.

Ingredients:

• 200 g broccoli;
• 1 clove of garlic;
• 30 g walnuts (shelled);
• salt - to taste;
• 100 g cottage cheese (with herbs).

Preparation:

1. Bring water to a boil and add salt.
2. Divide the cabbage into several parts.
3. Grind nuts, broccoli, garlic and cheese in a blender.
4. Add clean water to the ingredients and beat until a puree mass is obtained.

Contraindications

Contraindications for use:

• individual intolerance to any element included in cabbage;
• ulcer or increased acidity of the stomach;
• dysfunction of the pancreas;
• gout (purines contained in the vegetable increase the level of uric acid in the body).

Conclusion

Broccoli is a vegetable rich in nutrients, which is best consumed raw, after familiarizing yourself with the contraindications. The ideal option would be to alternate raw and steamed foods in your diet.