Winter is the season for green vegetables and the perfect time to fuel your body with the right nutrients to build immunity against infections. It’s a storehouse of all kinds of great nutrients: protein, potassium, vitamins, antioxidants, fiber, and more. Can be used for preparation. Broccoli can be eaten raw or cooked. You can steam it, put it in soups, stir-fry it, or even use it in homemade pizza bases.
“Broccoli is an edible vegetable that belongs to the cruciferous family. It is rich in many nutrients, including fiber, vitamin C, vitamin K, iron, protein, and potassium. ‘Steamed broccoli has more benefits,’ said Shivani Bavalekar, Senior Executive Dietitian, Cloudnine Group of Hospital, Navi Mumbai, Vashi.
Broccoli health benefits
Bavalekar says broccoli contains fiber and antioxidants, which can help reduce cardiovascular health problems.
Other benefits of broccoli include:
– Broccoli contains antioxidants that help reduce inflammation.
– Broccoli contains vitamin K, which helps with blood clotting and strengthens bones.
– Adequate amounts of folic acid in broccoli are beneficial for pregnant women and pre-conception stages.
– The presence of vitamin C helps boost immunity.
Broccoli recipe
Bavalekar suggests healthy broccoli recipes to try this winter season.
1. Broccoli pizza
material:
Coarsely chopped broccoli florets – 1/2 cup
shredded cheese – ½ cup
Egg – 1 piece
Minced garlic – 1 tbsp
Season with salt and black pepper
Method:
– Finely chop the broccoli.
– Place the broccoli in a steamer and steam for about 15 minutes until tender. Transfer the broccoli to a large bowl and cool, stirring occasionally, for about 15 minutes, then refrigerate.
– Preheat oven to 450 degrees Fahrenheit (230 degrees Celsius).
– Grate the cheese and mix evenly into the broccoli with the eggs, garlic, salt and pepper. Pour the mixture onto a baking tray and press to form a pizza crust.
– Bake the pizza for 15 minutes until lightly browned.
– Once your broccoli pizza crust is ready, you can top it with your favorite vegetables or chicken and cheese.
Health benefits of broccoli pizza
– This recipe is gluten-free.
– Recipes rich in dietary fiber, vitamin C and vitamin K.
2. Broccoli fumus with hakura
material:
Broccoli (top/florets only) – 1 cup (finely chopped)
Chickpeas – 1 cup (soaked and washed well)
Cumin powder – ½ tsp
Lemon juice – 2 tablespoons
Garlic – 4-5
Salt – to taste.
order:
– Steam until the broccoli is soft, then dry.
– Mash the broccoli with the rest of the ingredients for a smooth texture
– Add salt and spices to your liking.
– Prepare kakura and top broccoli hummus with grated veggies and cheese
Health benefits of broccoli fumus with kakula
– This recipe is rich in protein
・Contains plenty of dietary fiber
– This recipe is suitable for pregnant women, as you can spread this hummus on a sandwich instead of mayonnaise.
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