Its benefits include its content of beta-carotene, vitamin C, folic acid, iron and antioxidant substances.
Broccoli, also known as brécol in other Spanish-speaking countries, is a vegetable belonging to the cruciferous family, like cabbage, cauliflower and turnip. There are more than 3,000 species native to temperate or cold regions. Broccoli is richer in vitamins and minerals than other cruciferous vegetables. Its content of vitamin A (in the form of beta-carotene), vitamin C, folic acid, potassium and iron is notable.
Its origin seems to be located in the countries of the Eastern Mediterranean. The Romans cultivated and consumed this plant, and for this reason this vegetable is very popular in Italy. It was just over 30 years ago when its production and consumption began to increase more generally in the rest of the world. In Argentina, its production area is mainly centered in the province of Buenos Aires. Broccoli is a plant that develops mainly during the autumn-winter and spring seasons , therefore, these seasons are the best time to consume it, although broccoli is available throughout the year.
Generally speaking, there are two main varieties: “sprouting” which is white or purple in colour and turns green when cooked; and “Calabrese or Italian” which is greenish in colour and has an exquisite flavour.
When it comes to nutritional properties, broccoli can be considered one of the vegetables with the highest nutritional value . It is rich in beta-carotene, vitamin C, folic acid and potassium. The main component of this vegetable is water, so its caloric value is very low. Vitamins A and C are also recognized for their antioxidant and health-protective action.
Its mineral content includes potassium and iron , but it also has significant amounts of calcium, magnesium, zinc and iodine.
A number of phytochemical elements have been identified in broccoli with potential effects in preventing various types of cancer and other diseases. Many of its virtues are attributed to various substances such as glucosinolates and isothiocyanates.
Its fiber content is abundant and contributes significantly to better gastrointestinal transit.
When buying broccoli, choose those with small, compact bunches that are bright green-purple in color and have a firm, well-cut stem. Avoid those with open flowers, those that are soft or yellowish in color.
Once at home , broccoli can be stored unwashed in perforated plastic bags in the bottom of the refrigerator for fruits and vegetables for three to five days to prevent mold. If left unrefrigerated, it quickly becomes fibrous and woody, and over time, it ages and develops strong, undesirable flavors.
Some ideas for adding broccoli to your meals include incorporating it into preparations such as puddings, cakes, soufflés, omelettes, croquettes, stir-fried pasta or rice, cold or warm salads, pizza, empanadas, in fillings or gratins.
To keep it ready and available throughout the year, it is ideal to freeze it. To do this, it is necessary to blanch it: it should be immersed in boiling water for 2 minutes until it acquires a bright green colour, and then stop the cooking process with cold water and put it in the freezer. It can be kept frozen for up to a year.
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