Recipes that will make you like broccoli.

Broccoli is a type of vegetable cabbage and is considered to be the milder in taste and smell of the ancestor of cauliflower . Eating vegetables always has many health benefits. The situation is no different in the case of broccoli, whose list of advantages is impressive. However, it is important to be aware of how particular heat treatment techniques affect this vegetable.

Why broccoli is so good for our health.

Broccoli is good for our gut health and immunity . The sulfur contained in them helps maintain the tightness of the intestinal barrier. It is also necessary for the production of glutathione , which is a powerful antioxidant. It fights inflammatory processes on many levels. Broccoli is also a source of another antioxidant - sulforaphane . It also contributes to the health of the digestive system and can counteract the Helicobacter pylori bacteria that leads to ulcers, gastritis and esophagitis. In addition, sulforaphane helps maintain normal glucose levels while fighting type II diabetes. Some research also shows that sulforaphane may help reduce the risk of certain types of cancer .

Eating broccoli is also an easier way to achieve a healthy weight . They have a low glycemic index and contain a large amount of fiber that regulates metabolism . The presence of vitamins K and A helps us maintain good eyesight , proper blood clotting and proper absorption of vitamin D. Cruciferous vegetables, including broccoli, may be helpful for hormone imbalance and the bothersome symptoms of premenstrual syndrome.

According to research, it is best to cook broccoli for a short time if we want to retain all of its health potential. If we steam them, do not do it for longer than 4 minutes . If we blanch broccoli florets, it is best to blanch them at a temperature of up to 76 degrees Celsius .

However, it is worth deviating from this rule if you have or suspect that you may have hypothyroidism.

Broccoli and thyroid diseases.

Although broccoli has a much longer list of health benefits, it also contains substances called anti-nutrients . This means that when consumed too often or in large quantities, they block the absorption of some ingredients, resulting in deficiencies. In the case of broccoli, these are goitrogens. They are also called "goiter-forming compounds". They may be especially dangerous for people struggling with hypothyroidism . Goitrogens inhibit the absorption of iodine, which is necessary for the proper functioning of the thyroid gland. Its deficiency causes gland hypertrophy. As a consequence, the thyroid gland may secrete fewer hormones containing this element.

If you have hypothyroidism or are worried that you may be iodine deficient, it is not worth eating broccoli for breakfast, lunch or dinner. However, it is worth having a varied diet that includes various vegetables, including broccoli. It is also not worth eating broccoli raw . They should be cooked uncovered, because goitrogens partially escape with water vapor. When consumed in moderation, broccoli will also be a valuable dietary component for people with thyroid disease.

4 delicious ideas for dishes with broccoli.

This green vegetable usually has a huge group of fans and opponents. Many people simply don't like it. However, before we give up broccoli in our diet permanently, it is worth using the recipes below. They can help you enjoy green vegetables.

Broccoli couscous:

• 10 broccoli florets
• Salt
• Pepper
• Lemon juice
• Olive oil for frying

Blanch the washed broccoli in an open dish. After 3 minutes, transfer the vegetable to cold water frozen with ice cubes. Dry and mix until you obtain a loose porridge. Fry everything in olive oil with spices and your favorite additions.

Baked gnocchi with broccoli:

• 400g ready-made gnocchi or homemade dumplings
• 350g broccoli
• 150g mushrooms: chanterelles, boletes, champignons (to choose from)
• 1 white onion
• 4 cloves of garlic
• Salt
• Pepper
• 3 tablespoons of grated parmesan
• Juice of 1/2 lemon
• olive oil

Place all the ingredients mixed together in a large roasting pan. Season and sprinkle with lemon juice and olive oil. Finally, sprinkle the whole thing with grated Parmesan and put in the oven preheated to 180 degrees for about 35 minutes. When the cheese shell is shiny and brown, it means that our dish is ready!

Broccoli pesto:

• 300g broccoli
• A handful of arugula leaves
• 2 teaspoons of pine nuts (can be replaced with other nuts)
• 150 ml olive oil
• Salt
• Pepper
• 2 cloves of garlic
• 1/2 shallot onion

Steam the broccoli florets for 4 minutes and then leave to cool completely. Blend all ingredients together until smooth pesto. If the paste is too thick, add an additional portion of olive oil. Broccoli pesto tastes delicious on sandwiches and as an addition to meat and cheese.

Broccoli pancakes:

• 500g broccoli 
• 2 potatoes
• 150g rice flour
• 3 tablespoons of grated parmesan
• Salt
• Pepper
• 1 clove of garlic
• 1 teaspoon of lemon juice

Grind the blanched broccoli florets into a smooth puree along with the cooked potatoes. Add lemon juice, pressed garlic, spices and parmesan. Mix thoroughly and finally add rice flour. Form patties and fry in hot olive oil for 4 minutes on each side. They go perfectly with yogurt dressing or as an addition to other dishes.

Bibliography:

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