How to prepare a more delicious and healthy broccoli

healthy broccoli

Yes, there are more nourishing ways than others to prepare this food. Understand

To enjoy the skills of broccoli , you may want to give some recommendations. “The frozen version has less antioxidants than fresh. But for both cases, it is essential to be aware of the use of pesticides and shelf life, “says Agronomist Ferdinando Barca of the University of Catania in Italy. As far as possible, it is worth giving preference to the recently harvested vegetable and to the cultivated in organic farms . In the kitchen, avoid frying or braising too much. Better to steam or microwave to preserve the acclaimed nutritional properties.

And it even gives to try it raw! “When preparing in the water, let it boil before putting the broccoli in the pan. This reduces the time in the fire “, teaches the gastrólo Lucimeire Sifuentes, professor of the Center University Filadélfia, in Londrina, in Paraná. “Then, to stop cooking immediately, soak the florets in very cold water.”

And do not even think about throwing the leaves away, see? They can make juices, soups and broths and are sources of folic acid , crucial for synthesizing and repairing our DNA. It is a key vitamin for pregnant women . “It participates in the formation of the nervous system of the baby in the first months of pregnancy,” explains nutritionist Ceres Della Lucia of the Federal University of Viçosa in Minas Gerais. The teacher and colleagues have shown in a survey that controlling the amount of water in the preparation and reducing cooking time makes all the difference in obtaining folic acid. “These care are similar to those recommended to preserve other nutrients,” he warns.

The fact is, as experts in balanced eating advocate , we need to find ways to make the consumption of broccoli (and other vegetables ) more practical, varied and enjoyable – take a look at the recipes below. This, of course, varies according to the routine and the tastes of each one. The important thing is to pay proper obeisance to the food. The return we take in health.

Different recipes with broccoli


In 750 milliliters of water, cook for five minutes 250 grams of broccoli reserve the liquid. Separately, bring two potatoes to the fire . Beat both ingredients and some of the water in the blender, and then pour the mixture into the pan. Add 50 grams of Parmesan cheese, 3/4 cup of cream tea milk and salt , pepper and other seasonings to taste.


Cut two broccoli into very small pieces, sauté with olive oil and set aside. In another pan, prepare a sauce with butter, onion , milk , sour cream, wheat flour and seasonings. When assembling, sandwich a layer of precooked lasagna, a little sauce and a layer of cheese. Finalize with grated cheese and leave in the oven to gratin. More flavor for your recipes: Meet the Natural Milk Itambé, the true taste of milk, without stabilizers, straight from the farm to your table Sponsored 


Chop 100 grams of raw broccoli flower and set aside. Then, beat 200 grams of fresh cream, 100 grams of sugar , juice of 1/2 lemon and 10 grams of grated ginger until reaching the whipping point. Add the broccoli and stir gently for a few minutes. Bring the mixture to the refrigerator in a small bowl and allow to freeze for at least two hours before serving.

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