Can I eat broccoli raw?

Broccoli appeared on the domestic shelves relatively recently. Nevertheless, this unique vitamin vegetable is surely gaining popularity among consumers. Broccoli dishes are baked, fried, steamed. But about whether it is possible to use this cabbage raw, not everyone knows.

Broccoli (or asparagus cabbage) is the closest relative of cauliflower. Visually, broccoli resembles a large edible flower. The plant consists of multiple clusters of dark green buds located at the top of a long stem. In height, this annual plant can reach a meter.

The homeland of asparagus cabbage is considered the Mediterranean. It began to spread widely around the world only in the 18th century. Nowadays, more than 70% of the world crop of broccoli is harvested in India and China. Among the major producing countries are also listed Italy, Turkey, Israel, France. The world leader in consumption of broccoli is the United States, where this cabbage is the most popular vitamin vegetable.

Broccoli is a valuable vegetable with a unique set of useful properties. And, of course, there will be much more benefit from using it in fresh (raw) form. It has a low glycemic index and is great for diet food. With a caloric content of only 34 kcal per 100 grams, broccoli is rich in proteins, for which it is particularly popular with athletes. Besides:

• asparagus cabbage is the leader among vegetables in terms of the content of vitamin C and K;
• In its composition in large quantities there are vitamins - builders of the nervous system (B6, B9, B3, B1, B5, B2);
• 100 grams of broccoli contain 12% of the daily intake of vitamin A or carotene;
• This vegetable is rich in minerals, among which there are manganese, sodium, phosphorus, calcium, magnesium, selenium, zinc, copper, iron;
• broccoli contains powerful antioxidants;
• contains omega-acids;
• rich in tocopherol or vitamin E;
• characterized by a high content of dietary fiber, including fiber;
• contains in its composition lipids.

Useful properties of broccoli can be listed indefinitely. The following are only the main ones:

• the product is indispensable for athletes and people who are struggling with overweight;
• broccoli is incredibly rich in antioxidants, so its use in food is the prevention of cancer;
• strengthens cartilage and bone due to the high concentration of calcium and magnesium;
• reduces the risk of cardiovascular diseases;
• strengthens the immune system;
• restores and strengthens the nervous system;
• beneficial effect on the digestive tract due to the abundance of dietary fiber;
• provides healthy skin, hair and nails;
• helps to maintain and improve vision due to the high content of carotene.

So, you should consume asparagus cabbage with caution:

• people with individual intolerance to iron or any other substances contained in broccoli;
• older people, because an excess of vitamin K can increase blood viscosity;
• people suffering from hypofunction of the thyroid gland, because the substances contained in broccoli, interfere with the absorption of iodine;
• people with pancreatic diseases.

Everyone knows that fresh ingredients - a pledge of tasty and healthy dishes. Freshness and high quality of the product itself are of great importance. Below are tips to help you choose from a variety of options really high-quality broccoli, which will fill your diet with the maximum amount of nutrients.

• Broccoli must be harvested before the inflorescences bloom. If small yellow flowers appear on the surface of the cabbage, then it is not worth buying and eating it.Such a vegetable is considered overripe.
• It is no secret that you should always choose seasonal and local products. This rule applies to broccoli. The ideal time to buy fresh broccoli is August and September.

• Prefer cabbage with dense, taut buds on thin stems. This is a clear sign of young and high-quality broccoli.
• Buy hard and juicy asparagus cabbage. Stems should break off from it with a characteristic crunch. Do not take sluggish and yellowed inflorescences.

There are also little tricks.

• Broccoli perfectly retains healthy properties and taste when frozen. You can purchase frozen broccoli or freeze yourself. To do this, simply divide the cabbage into inflorescences and put it in the freezer. Wash the vegetable before freezing is not necessary.
• Fresh broccoli goes well with cheese, cucumber, radish, nuts, pumpkin seeds and sour cream.
• In order to thoroughly wash the vegetables and get rid of insects, use salt water. For broccoli it is especially important due to the peculiarities of its structure. Dissolve 4 tablespoons of salt in one liter of water. Place the inflorescence in the solution with the stem up and leave for 10-15 minutes.
• Broccoli should be washed immediately before cooking. This cabbage spoils quickly, even if stored in a refrigerator.

To get the maximum beneficial effect, you should eat broccoli raw. Heat treatment adversely affects many products. Frying in vegetable oil entails the formation of carcinogens. These substances accumulate in the body and can cause the development of cancer. Doctors strongly recommend to exclude from the diet, especially children, any fried foods.

When boiling lost many nutrients and vitamins contained in broccoli. In addition, harmful purine bases, adenine and guanine, are released from vegetable cabbage into this vegetable broth. This broth should not be used for cooking vegetable soups.

Raw broccoli can be used to make smoothies and salads. This cabbage is in harmony with dried apricots, raisins, savory yogurt. This useful product perfectly complements the dishes, which include chicken fillet, cottage cheese, cucumber, radish. It will perfectly complement vegetable salad, seasoned with vegetable oil or mayonnaise.

Smoothies are just beginning to gain popularity among the citizens of our country. While in the West, these healthy and tasty drinks have long won the love of people who care about their health. In fact, it is a thick drink made from fruits, vegetables and berries crushed to a puree state. Dairy products such as cream, yogurt, cottage cheese are also a frequent ingredient in smoothies. It should be consumed immediately after preparation, like freshly squeezed juice. For making smoothies, it is better to use frozen broccoli, since soft inflorescences are poorly packed in a blender.

Banana and broccoli smoothies:

• banana - 1 piece;
• cabbage - 150 grams;
• walnut kernels - 30 grams;
• yogurt - 100 ml;
• add ice as needed;
• grind all the ingredients in a blender to a state of mashed potatoes.

Broccoli and cottage cheese smoothies:

• cabbage - 150 grams;
• banana - 1 pc .;
• granular curd cheese - 50 grams;
• water or yogurt - 50 grams;
• ice as needed;
• put everything in a blender and beat until ready.

Broccoli and celery smoothies:

• cabbage - 150 grams;
• celery stalk - 50 grams;
• Apple - 150 grams;
• almonds or walnuts - 30 grams;
• orange juice - 120 grams;
• ice;
• Beat everything in a blender until a state of uniform mashed potatoes.

Ingredients for 2 servings:

• broccoli - 200 grams;
• apple - 200 grams;
• almonds - 50 grams;
• radish - 100 grams;
• raisins - 30 grams;
• olive oil and lemon juice for dressing.

Preparation: Broccoli wash and divide into small florets. Cut apple and radish. Chop almonds with a knife. Mix all ingredients, add pre-steamed raisins. Season with olive oil and lemon juice, salt to taste.

To make two servings you will need:

• broccoli - 200 grams;
• low-fat granular cottage cheese - 100 grams;
• cucumber - 200 grams;
• walnut kernels - 50 grams;
• yogurt without fruit filling - 50-70 ml.

Preparation: Divide the washed cabbage into small florets. Cucumber cut into large strips. Grind the nut. Mix everything, add cottage cheese and season with yogurt.

Ingredients for 2 servings:

• broccoli - 200 grams;
• canned corn - 100 grams;
• hard edam cheese - 100 grams;
• garlic - 1 clove;
• cilantro or parsley to taste;
• olive oil for dressing.

Preparation: Separate canned corn from brine and mix with cabbage blossoms. Add cheese, chopped into large cubes, chopped garlic and herbs. Season the salad with olive oil.

Ingredients for 2 servings:

• cabbage - 150 grams;
• chicken fillet - 150 grams;
• cucumber - 100 grams;
• celery stalk - 100 grams;
• mustard beans - 2 teaspoons;
• olive oil for refilling.

Cooking: Boiled chicken fillet, cucumber and celery cut and mix with cabbage buds. Season the salad with a mixture of olive oil and mustard.

In the next video, see how to make a delicious raw broccoli salad.