Steaming softens broccoli’s sometimes bitter taste and coaxes out its inner sweet and nutty flavor. You steamed broccoli with a bit of salt and pepper, a pat of butter to meld with its earthy flavor. Or you take a sprinkle of soy sauce or tamari for something simple and delicious, or a drizzle of toasted sesame oil to highlight its nuttiness.
Benefits of broccoli
– Every 200g of broccoli provides about 2.6 grams of fiber, so the broccoli is an excellent source of fiber, whether you eat it raw, cooked, boiled, or stewed. A fiber-rich meal has many health benefits such as: reducing the risk of stroke, hypertension, and cardiovascular diseases, lowering cholesterol levels.
– Broccoli is rich in sulforaphane, which can reduce allergic reactions in the nasal cavity when exposed to the diesel engine exhaust. This vegetable can reduce allergies. You will be less likely to sneeze!
I am eating a lot of vegetables in the cruciferous family, such as broccoli, has been shown to reduce the risk of lung cancer, breast cancer, and colorectal cancer. Sulforaphane, the substance that makes the broccoli taste a bit bitter, is the substance that makes broccoli resistant to many diseases.
Broccoli contains a certain amount of calcium, so eating broccoli can help you have strong bones and prevent the risk of osteoporosis.
Broccoli has a potent combination of vitamin A and vitamin K so that it can keep vitamin D metabolism always in balance. Therefore, if you take vitamin D supplements, make sure your meals have broccoli.
Steaming broccoli retains its nutrients
There are many ways to prepare dishes from broccoli such as soup, stir-fry, soup, porridge, baked, and more boiled merely and steamed. But how to cook to keep the crunchy, sweet, and especially nutrients is not everyone knows. The following six steps can help you steam delicious broccoli.
Put broccoli in salt water for about 10 minutes, then rinse with clean water.
Cut off the stem. This is the hardest part of the broccoli. The stem is edible, but the further away it is from the cotton, the harder and less tasty it is. You can cut off the hardware and use the rest to eat.
Cut broccoli branches or cut small angles until the whole broccoli leaves into small parts, making it easy to process. If you want to get the most out of broccoli, cut the branches close to the stem of them.
Steam the water, pour about 5 cm high water into the pot, for steaming, cover, and put the pot on the stove on medium heat to boil water. Once the water has boiled, put the broccoli in the steamer and close the lid.
Leave broccoli in a steamer for 3-5 minutes, depending on the amount of broccoli that you process.
Turn off the stove, remove the pot from the oven, and open the lid immediately. Otherwise, broccoli will quickly soften and lose its crunchiness.
Broccoli after steaming can be eaten with sauce, soy sauce, fish sauce are delicious.
Broccoli has a higher nutritional value than white broccoli, and it is also a vegetable with antioxidant effects, preventing aging and the growth of cancer cells very well.
Nutrition experts say, in your daily diet, you only need to add a small number of sprouts of broccoli. It is to prevent diseases such as stomach ulcers or stomach cancer, diabetes, or gastrointestinal disease.
Although everyone eats broccoli, not everyone eats appropriately. Up to 99% of people who eat broccoli suffer from one of the following errors, leading to a significant reduction in nutrition as well as cancer prevention effects of broccoli.
Processing mistakes make broccoli lose nutrients:
Wash broccoli improperly
The texture of broccoli is unusual, so it is easy to store insects and pesticides on the inside. If rinsing under the tap, as usual, it cannot be thoroughly cleaned. According to experts’ instructions, if you want to clean broccoli, you need to cut it into small pieces. Then, you use diluted saline and soak for 15-20 minutes and then rinse under running water.
Throw away the stem of broccoli when cooking
You think that the stalks of broccoli do not contain any beneficial ingredients for the body, so you often discard them when processing them. This is a grave mistake because the stem is a part of the fiber that contains more fiber than broccoli.
Even when cooked, it tastes sweeter than a lot of broccoli. Therefore, when preparing the dish, you should make the whole stem. Also, you should pay attention to peeling off the outer shell to not be hard and should cook longer than other parts.
Remove the leaves of broccoli
When using broccoli, if you have a habit of removing leaves, this is a huge mistake. Compared to other parts, the leaves of broccoli contain beta-carotene content is very high. This substance works similarly to antioxidants and fights cancer. Besides, it also includes a lot of vitamins A and C.
Statistics show that 43% of the body’s daily requirement of vitamin C is met by 30 grams of broccoli leaves.
Therefore, the risk of diseases such as breast cancer in premenopausal women, and macular degeneration in the elderly will also be significantly reduced by eating broccoli with leaves daily. You can process leaves similar to broccoli-like boiling, stir-frying, and baking.
Use a shredded knife
Broccoli consists of many small flower bands forming. If it is cut directly on the cutting board, many little flower buds will be crushed. This is very wasteful, and when fried, it will lose the nutrients of broccoli.
First, cut all the leaves aside, then use a knife to cut a circle around the broccoli core and separate the flower zones. Cut large flower segments into small pieces evenly, then cut the heart into low flower zones.
Boil or fry the broccoli for a long time
This mistake is also the most serious. The time to stir fry broccoli should not be too long, nor too long stirring on high heat. Otherwise, it will lose the nutrients in broccoli.
Boiled broccoli in water will lose many vitamins, minerals which are dissolved in water and cause the evaporation of nutrients.
What tips to cook broccoli well?
Steaming is the best way to preserve the nutrients of the food. When steaming broccoli at a temperature of 100 degrees C can keep the maximum nutrients.
Scientists have also studied this problem. They did use broccoli to steam the water for 5 minutes and found that broccoli turns green, preserves myrosinase, and is capable of Strongest cancer prevention.
Add broccoli as a regular food in your family. You must also make sure that broccoli processing is adequately prepared so that all the internal uses of it can be preserved.
How to Steam Broccoli in a Microwave
Steaming broccoli in a microwave is quick and convenient. The microwave is more challenging to get vegetables cooked to a precise and even level of doneness.
- You put freshly washed broccoli florets with water still clinging to them in a large microwave-safe bowl. A small pool of water should form at the bottom of the pot. If you do not see water in the bottom of the bowl, add a tablespoon of water.
- Cover the bowl with a microwave-safe lid or plate (should avoid plastic wrap in microwaves) and cook on high power for 1 minute. You test for doneness and repeat at 30-second intervals until the broccoli is steamed to your liking. Broccoli steamed in a microwave can require a bit of draining or drying, depending on how much liquid you used or how powerful your microwave is.
Enjoying and Storing Steamed Broccoli
Besides eating the broccoli on own, steamed broccoli makes an excellent topping for a baked potato, colorful addition to scrambled eggs, or enjoyed cold in a raw vegetable platter with a dip. It could even be mashed up and added to mashed potatoes for a healthy pairing. Crisp-tender broccoli will last the longest if it is cooled and dried before storing it in a sealed container in the refrigerator. It does not freeze well and will defrost as a mushy mess.
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