Aktualizace: 4. úno 2019
Broccoli is one of the “super foods” hence should be on our menu more than often.
Broccoli is very low on calories, high in fiber and exceptionally rich in vitamins, minerals and antioxidants which can protect against prostate, colon, urinary bladder, pancreatic and specially breast cancer.
Broccoli contain compound called sulphoraphane, which help body to eliminate carcinogenic substances as little as 10 days after adding it daily into your diet. It also keeps estrogen from binding it and stimulating the grow of breast cancer cells, hence keeps our breast tissue healthy. Great news are that sulphoraphane survives cooking.
Fresh or quickly steamed is great source of vitamin C. Further it contains of Vitamin A, vitamin K, B-complex, folate, Calcium, good source of Iron, selenium, zinc and magnesium.
Best to cook is quick steam and immediate cool down to stop cooking process.
Enjoy your broccoli as a side to your morning eggs, in salads, as a side to your steak or as a healthy snack.
Broccoli & Roasted pumpkin salad
1head of broccoli, steamed
100g chopped cabbage
100g chopped cucumber
100g chopped spring onion
50g corn kernels
3pc of sun-dried tomatoes
handful of chopped mint leaves
handful of pepitas (pumpkin seeds)
handful of dried black curant (cranberries)
1/4 of roasted pumpkin, chopped to small pieces
2tbsp greek yogurt
2tbsp sour cream
1tsp lemon juice
salt and pepper
Brake the broccoli down to florets and steam in a pot with 1cm of water under the lid for 2 min until green but still crispy.
Drain broccoli and cool down immediately in an iced water to stop cooking process.
Chop broccoli finely to small pieces.
Roast pumpkin chopped to small pieces in the oven on 200°C untill cooked throughly.
Dice the cabbage, cucumber, spring onion, sun-dried tomatoes and mint leaves.
Place everything in big bowl and mix well.
Add pumpkin seeds, currant and roast pumpkin.
Make a dressing from yogurt, sour cream, lemon juice and salt and pepper
Pour dressing over salad mixture and mix.