Whether Chinese or Western food,Broccoliis often used in cooking.Its fresh and vibrant appearance often makes people's appetites, and its rich nutritional value is the preferred food for supplementing certain nutrients.In Western cuisine, broccoli is often used to make soups or as a garnish for various dishes.In the field of Chinese cuisine, there are many ways to cook broccoli, let's take a look at the common broccoli recipes.

A complete guide to broccoli recipes

Steamed broccoli is the simplest and most delicate way to cook broccoli, without adding too muchIngredientsand seasonings, to maintain the original flavor of broccoli, especially suitable for eating in hot summer, those who like light flavor can also make this dish.Steamed broccoli is easy and quick to make, and it can be learned in one go. Let's take a look at it now.

The way to steam broccoli:

Ingredients: one head of broccoli,green peppersalt, oniongingera little, five-spice powder, oil, salt

Instructions:

1, Wash the broccoli and tear it into small pieces by hand, if you can't tear it, you can cut it with a knife.Don't forget to cut the large stem of the broccoli into pieces, which is easier to cook.

2, cut the green pepper into pieces.

3, put the onion, ginger and green pepper in a pot, add oil and heat the pot, then add the broccoli.

4, put the broccoli in the pot, immediately add a little water, and quickly stir-fry the broccoli.(This step is key to making the broccoli green)

5, then add a little more water, cover the pot and cook for a while, stir-fry several times during the cooking process until it is cooked, then add salt to taste, and then you can eat it.(Adding water again is to prevent the broccoli from being too close to the hot pot, otherwise it is easy to cook, and finally add salt, firstly because iodized salt should be added at the end, and secondly to prevent the dish from losing water, maintaining the original color and flavor.After two times of adding water, the broccoli cooked is preserved its original flavor and color, and is also tender and juicy.The method of making garlic broccoli:）

Ingredients: one head of broccoli, appropriate amount of salt, appropriate amount of garlic

Instructions:

1, tear into small pieces.

Since the broccoli surface has a lot of flower buds, it is very easy to hide insects, so before eating, you can put the flower buds in salt water for a few minutes, the insects will come out, and it can also help remove the remaining pesticide.2, boil a pot of boiling water, put the washed broccoli in and blanch for two minutes, then take it out and soak in cold water to prevent it from turning yellow.3, peel and chop the garlic.Heat oil in a frying pan and stir-fry half of the garlic until fragrant, then pour in the blanched broccoli and stir-fry for 3 minutes, add salt, and finally stir-fry the remaining half of the garlic before serving.

Broccoli

Stir-fry with meatInstructions:

Ingredients: 200g broccoli, 100g meat,50g carrots20g black

wood ear mushroomsa little, oil, salt,chicken brotha littleInstructions:1, black wood ear mushroomsSoak in warm water.

2, wash the meat and cut it into slices, then marinate with appropriate amount of cornstarch and salt.

3, wash and cut the broccoli into small pieces, cut the stem into pieces.4,carrots

Wash, peel and cut into slices.

5, blanch the broccoli in boiling water.

6, heat oil and stir-fry the meat, after the meat is slightly browned, add carrots and broccoli stem and stir-fry.7, then add the soaked black wood ear mushrooms.8, finally add the blanched broccoli and stir-fry, add appropriate amount of salt and stir-fry evenly.

Nutritional value of broccoli

In our daily lives, we often hear that broccoli has anti-aging and anti-cancer effects.

Does broccoli really have these effects?

What is the nutritional value of broccoli?

The nutritional components of broccoli are not only high in content but also comprehensive, the main nutritional components are

protein, carbohydrates, fat, minerals, vitamin C and carotenoids.Studies have shown that broccoli does have anti-aging and anti-cancer effects.The nutritional value of broccoli is as follows:1, broccoli is a cruciferous vegetable, rich in antioxidants vitamin C and carotenoids.Cruciferous vegetables have been scientifically proven to be the best anti-aging and anti-cancer foods.Eating broccoli regularly can also prevent aging and prevent skin dryness, which is a good beauty food.2, according to analysis, 100g of fresh broccoli flower balls contain 3.5g-4.5g of protein, which is 3 times that of flowers and 4 times that of tomatoes.

In addition, the nutritional components in broccoli are more comprehensive than other vegetables, the content of calcium, phosphorus, iron, potassium, zinc, manganese, etc. is very rich, which is much more than that of the same cruciferous vegetables

white cabbageis much higher.3, the average nutritional value and anti-disease effect of broccoli is the best.

100g of cooked broccoli contains 90.6% water, contains 2.9g of protein, 5.1g of carbohydrates, and provides 117.2 kilojoules of heat.The cooked broccoli contains vitamin C, potassium, folic acid, vitamin A, magnesium, pantothenic acid, iron and phosphorus.In addition, the cooked broccoli also contains carotenoids.4, broccoli can effectively reduce the incidence of breast cancer, colon cancer, stomach cancer, heart disease and stroke, as well as its antibacterial and anti-infection effects.

The most prominent effect of broccoli is its anti-cancer effect, the flower buds in broccoli contain a lot of vitamin C, which is very effective in preventing stomach cancer and breast cancer.In addition, there are various indole compounds in broccoli, which can lower the level of estrogen in the human body, and prevent the occurrence of breast cancer.In addition, broccoli also contains a lot of antioxidants, which can prevent cell damage caused by free radicals.5, broccoli is very nutritious, it is a good food for everyone.

 

However, when eating broccoli, you should also pay attention to some matters.Firstly, you should pay attention to the pesticides on it, because in the process of growing broccoli, people often use pesticides, so before eating, you must soak in salt water for a few minutes to remove the remaining pesticides, and it can also help to remove insects.Secondly, when cooking broccoli, you will find that its color becomes more and more bright as it cooks, but you must not cook it for too long, otherwise it will lose its taste and nutrients, and it will also affect its nutritional value.In fact, when cooking broccoli, you also need to pay attention to how to blanch it, which is not to blanch it immediately after cooking, but to first blanch it in cold water, then cook it, to prevent the nutrients from being lost.

5, Besides its anticancer properties, broccoli also contains abundant antioxidants, which can enhance the liver's detoxification ability and strengthen the body's immune system.6, In particular, certain flavonoid substances have regulating and preventive effects on hypertension and cardiovascular diseases.7, Broccoli is a high-fiber vegetable that effectively reduces the absorption of glucose by the intestines, thereby lowering blood sugar levels and effectively controlling diabetes.

8, Some people's skin turns bluish-purple after minor collisions and injuries, which is due to a lack of vitamin K in the body.

9, The best way to supplement is to eat plenty of broccoli.10, Suitable population for broccoli11, Broccoli is suitable for general consumption. It has high nutritional value and can enhance the body's immune system. We should all eat broccoli regularly. The following groups of people should eat more broccoli.

12, 1. People with high cholesterol13, The damage caused by high cholesterol is self-explanatory. Broccoli is one of the foods with the most flavonoids, which not only prevents infections but also effectively cleanses blood vessels, preventing the oxidation of cholesterol and reducing the risk of strokes. This is very important for us.

14, 2. Women

15, Why should women eat more broccoli? Broccoli contains micronutrients with antioxidant and anticancer properties. Long-term consumption can reduce the risk of breast cancer. To avoid cancer, let's eat more broccoli.

16, 3. People who drink alcohol frequently

17, The damage caused by alcohol to the liver is hard to imagine. In addition, people who take drugs for a long time also suffer considerable damage to their livers. Broccoli can help detoxify the liver. Let's eat more.

18, 4. People with vitamin K deficiency

19, People with vitamin K deficiency generally appear with blood stasis. Slight collisions and pressure can cause small blood stasis. These groups of people should also eat more broccoli to supplement vitamin K.

20, How to choose broccoli

21, Broccoli has high nutritional value and is suitable for daily consumption. However, selecting fresh and delicious broccoli also requires some techniques. Let's learn together.

22, 1. Choose broccoli with green, soft, and plump flower buds, and a prominent center.

23, 2. Flower buds that are just opening are the most tender and have a better taste.

24, 3. Choose complete broccoli heads, and do not buy those with yellowed flower heads.

25, 4. The larger the broccoli head, the better.

26, 5. Broccoli heads with fewer uneven surfaces are better.

27, 6. Weigh two broccoli heads of the same size with your hands. The lighter one is better.

28, 7. Pinch the broccoli stem with your finger. The harder one means it is older, while the softer one is better.

29, Precautions when eating broccoli

30, What should be paid attention to when eating broccoli?

31, First of all, we must prevent pesticides. Since pesticides are usually used in the cultivation of broccoli, we must soak it in salt water for several minutes before eating to remove any remaining pesticides, while also preventing insects.

32, In addition, when cooking broccoli, you will find that its color becomes more vibrant as it cooks. However, you must not cook it for too long, otherwise it will lose its taste and nutrients. Also, remember to chew broccoli several times when eating, which can help improve nutrient absorption.

33, In fact, when cooking broccoli, we also need to pay attention to blanching. Broccoli that has just been cooked cannot be used for blanching. Instead, we should first blanch it in cold water, and then cook it. This will prevent the destruction of broccoli's nutritional components.

What should I pay attention to when eating broccoli?First, we need to be wary of the pesticides inside. Because people usually use pesticides during the cultivation of broccoli, we must soak it in salt water for a few minutes before eating to remove any remaining pesticides, and also to eliminate insects.

Also, when cooking broccoli, you will find that its color becomes more vibrant as it cooks, but you must not cook it for too long, otherwise it will lose its texture and nutritional value, and remember to chew the broccoli several times before eating to help with nutrient absorption.

In fact, when cooking broccoli, we also need to pay attention to how to blanch it. It is not possible to use the broccoli that has just been cooked, but it should be first rinsed with cold water and then drained before cooking to avoid damaging the nutritional components of the broccoli.