Broccoli is one of the best vegetables when it comes to nutrients. Among others, the plant is known to have high levels of the macronutrient protein, which help in the repair, recovery, and growth of cells and tissues.
Broccoli can easily be added to various meals one can enjoy. The following are recipe samples that include broccoli.
Broccoli, Beef, and Potato Hotdish is one of the healthy ways to prepare broccoli. According to Eating Well, the meal, which is inspired by the classic Minnesota Tater hotdish, is full of ground beef, along with roasted broccoli and hash brown. Broccoli is tossed with a teaspoon of oil in a large bow. Then, it is spread out on a baking sheet and spread out on a baking sheet and roast. After that, it is stirred halfway through, until soft and brown in color. Then, another tablespoon of oil is heated in a large skillet over medium heat.
Beef and onion are added to cook until brown and soft and are stirred in garlic powder, Worcestershire, and salt. After that, milk and cornstarch are whisked in a large saucepan and brought to a boil over medium-high heat. The mixture is whisked often until it bubbles and is thick enough. When done, it is removed from the heat and is stirred in cheddar, salt, and turmeric, until the cheese is melted. The beef mixture is spread in a baking dish and is topped with broccoli and cheese sauce. Then, the potatoes, egg, salt, and pepper are mixed in a medium bowl and sprinkled with paprika. The mixture is left for ten minutes prior to serving.
Another broccoli recipe is roasted garlic lemon broccoli. According to All Recipes, the oven is preheat to 200 degrees Celsius. Then, broccoli florets are tossed in a large bowl, along with extra virgin oil, pepper, salt, and garlic. When done, the broccoli is spread out in an even layer on a baking sheet. After that, the mixture is baked in the preheated oven until the florets are tender enough for the fork to pierce the stems. When done, it is removed and transferred to a serving platter. Lemon juice can be squeezed over the broccoli before serving it.
Broccoli can be steamed to cook it properly, as per WH Foods. As per the publication, overcooked broccoli is soft and mushy and it loses its flavor and nutrients. It is added that the broccoli florets can be cut into quarters and is let sit for few minutes prior to cooking; this is done to boost the health promoting benefits of the vegetable. Steamed broccoli can be served with grilled fish or chicken.
Along with protein, broccoli also has other benefits. Its fiber content binds with bile acids in the digestive tract, allowing them to be excreted via defecation; thus, it also helps reduce a person’s cholesterol levels. Broccoli also has phytonutrients called glucobrassicin, gluconasturtiian, and glucoraphanin, why support the body’s detoxification process and assist in the neutralization and elimination of unwanted contaminants. The vegetable also has fat soluble vitamins A, D, and K, which help improve vision, calcium absorption, and prevent bleeding. Moreover, broccoli contains the flavonoid kaempferol, which reduces the effect of allergy-related substances in the body.
Along with the aforementioned broccoli recipes, the overall health status of a person is woven by an interplay among proper nutrition, consistent exercise, and adequate rest.