Broccoli is a superfood that offers many health benefits. It has vitamin C, fiber, antioxidants, and sulforaphane, a substance that may prevent or treat diseases like cancer, heart disease, diabetes, and digestive problems12. But how can you make broccoli more appetizing and enjoyable? In this blog post, I’ll share with you three different ways to eat broccoli: raw, cooked, and juiced or blended. Whether you need a healthy breakfast, lunch, or dinner, you’ll find a broccoli recipe that fits your taste and your health needs.
Raw Broccoli
Eating raw broccoli is a great way to get the most benefits from this vegetable. Raw broccoli has more vitamin C and sulforaphane than cooked broccoli, and it also keeps the crunchy texture and fresh flavor3. However, some people may have trouble digesting raw broccoli or find it too bitter. Here are some tips to make raw broccoli more pleasant:
- Cut the broccoli into small florets and wash them well under cold water. You can also peel and chop the stems, which are edible and nutritious.
- Add some salt, lemon juice, or vinegar to the broccoli to improve the flavor and reduce the bitterness.
- Use a yogurt-based dressing, hummus, or another vegetable dip to dip the broccoli in. You can also add some cheese, nuts, seeds, or dried fruits for extra protein and flavor.
- Combine the broccoli with other raw vegetables, such as carrots, celery, cucumber, or cherry tomatoes, and make a colorful salad. You can also add some cooked chicken, tuna, or eggs for a complete meal.
Cooked Broccoli
Cooking broccoli can make it softer, sweeter, and easier to digest. However, cooking can also lower some of the nutrients and antioxidants in broccoli, especially vitamin C and sulforaphane4. To minimize the nutrient loss, you should cook broccoli for a short time and use a gentle method, such as steaming, microwaving, or stir-frying4. Here are some ideas to make cooked broccoli more tasty:
- Steam the broccoli for about 5 minutes, or until tender but still bright green. You can also add some garlic, ginger, or herbs to the water for extra flavor.
- Microwave the broccoli in a microwave-safe bowl with a little water for about 3 minutes, or until tender. You can also drizzle some olive oil, butter, or cheese over the broccoli for extra richness.
- Stir-fry the broccoli in a large skillet with some oil over high heat for about 10 minutes, or until crisp-tender. You can also add some soy sauce, sesame oil, honey, or chili sauce for extra flavor.
- Roast the broccoli in a baking sheet with some oil, salt, and pepper in a preheated oven at 200°C (400°F) for about 20 minutes, or until browned and caramelized. You can also sprinkle some parmesan cheese, lemon zest, or nuts over the broccoli for extra crunch.
Juiced or Blended Broccoli
Juicing or blending broccoli is another way to enjoy this vegetable and get a boost of nutrients and antioxidants. Juicing or blending broccoli can also help you increase your intake of fruits and other vegetables, as you can mix them with broccoli to make a smoothie or a juice. However, juicing or blending broccoli can also reduce some of the fiber and sulforaphane in broccoli, as they are released during the process5. To maximize the benefits of juicing or blending broccoli, you should drink it as soon as possible and use the whole broccoli, including the stems and leaves. Here are some recipes to make juicing or blending broccoli more delicious:
- Broccoli Apple Juice: Juice 1 cup of broccoli florets, 2 apples, 1 lemon, and a piece of ginger. Enjoy this refreshing and tangy juice for breakfast or as a snack.
- Broccoli Pineapple Smoothie: Blend 1 cup of broccoli florets, 1 cup of frozen pineapple, 1 banana, 1 cup of plain yogurt, and some honey. Enjoy this creamy and tropical smoothie for lunch or as a dessert.
- Broccoli Spinach Smoothie: Blend 1 cup of broccoli florets, 1 cup of baby spinach, 1 green apple, 1/2 avocado, 1 cup of almond milk, and some mint leaves. Enjoy this green and nutritious smoothie for dinner or as a detox.
Conclusion
Broccoli is a versatile and healthy vegetable that you can enjoy in many ways. Whether you prefer it raw, cooked, or juiced or blended, you can always find a broccoli recipe that suits your taste and your health. Try these three ways to eat broccoli and discover how delicious and beneficial this vegetable can be.