Broccoli is the vegetable with the highest nutritional value per unit of edible weight.
Cancer Prevention
Broccoli is considered one of the vegetables with a protective effect against various types of cancer.
Detoxifying and Satiating
Broccoli is a very important source of fiber, recommended in low-calorie diets
Strengthens Our Defenses
Broccoli is the vegetable with the highest nutritional contribution per unit of edible weight
Antioxidant
Broccoli is of great nutritional importance as it contains a high amount of vitamins.
At the time of purchase
Broccoli should have an intense green color. If you are buying it fresh, keep in mind that when it starts to turn yellow, it indicates a loss of vitamins and minerals. In the case of frozen broccoli, transport it in insulated bags to maintain the cold chain from the source to your home and thus preserve all its properties.
To Preserve It
Fresh broccoli should be stored in the refrigerator, preferably in large plastic bags or perforated bags if not protected by plastic wrap.
Like most vegetables, fresh broccoli should not be washed before putting it in the fridge, as excess moisture promotes mold growth. It is advisable to consume it within 3 to 5 days after purchase, and if not, freeze it.
Follow the instructions provided by the manufacturer for frozen broccoli bags for storage and consume it before the date indicated based on your freezer's power.
How to Wash It?
It is recommended to wash the whole broccoli before consuming it in cold water. Alternatively, you can place it under the tap and wash it for two minutes. Or immerse it in a bowl with water that covers it completely. In any case, it is advisable not to leave it in water for too long; 2-3 minutes is sufficient.
How to Prepare It
It's important to know that broccoli can be prepared in many ways since it is a very versatile food.
Keep in mind that a broccoli is composed of different florets (the small 'bushes' that make it up) and the stem. It is recommended to separate them as the cooking time is different.
Let's get started:
Boiled: Cut the piece, separating each of the florets from the broccoli stem. Put them in boiling water for 3 to 5 minutes, no more, to achieve a 'al dente' texture.
Baked: Cut the broccoli into strips to your liking, not too thin. Place them on a baking tray with a drizzle of olive oil and salt. Preheat the oven to 220ºC 10 minutes before putting it in and leave it for 20 minutes at a medium temperature.
Microwaved: Cut the florets and stem into slices, add a drizzle of olive oil and salt to taste, and cook at maximum power for 5 minutes.
Raw in salads: Cut to your liking, season with salt and pepper, and you're done! It's delicious and retains all its nutrients.
Fried: In a pan, cut into slices to your liking and fry with oil. Ready in 5 minutes!
For creams, purees, soups... it's a vegetable that can be cooked in endless ways. Check out the recipes we propose in the +Recipes section.
TIPS
We give you some important tips importantes that will help you in your day-to-day with broccoli.
100 gr
Per day
Consuming one serving (100 grams) of broccoli per day provides the amount of potassium the body needs to help prevent hypertension (high blood pressure), stroke, and other cardiovascular diseases.
100 mg
Of vitamin K1
One serving (100 grams) of broccoli provides our body with 100 micrograms of phylloquinone (vitamin K1), the main natural source of vitamin K. This exceeds the daily vitamin K needs of a healthy adult.
60 mg
Of Vitamin C
Thanks to the amount of vitamin C it contains, broccoli helps stimulate the production of collagen, a protein that makes up muscles, tendons, and skin. Since broccoli also contains other antioxidants, its frequent consumption promotes healthy and flexible skin.
57 mg
Of Folic Acid
Broccoli helps prevent cardiovascular accidents because it contains folic acid, zinc, iron, calcium, vitamin K, and sulforaphane, which protects the arteries from blockages that can cause heart attacks.
