Broccoli is one of the vegetables that has many benefits for the body. However, did you know improper processing can damage the content in broccoli? There are various easy ways to cook broccoli to keep its nutrients. Find out more about How to Steam Broccoli without a Steamer: Easy Kitchen Hacks
If it is only steamed, it may make you less tempted to eat this type of broccoli vegetables. Find out the best seasonings for steamed broccoli, recipes, and how to cook broccoli on the stove by listening to this article thoroughly.
What is steaming?
Steaming is one way of processing foodstuffs through heating using water vapor in closed containers. This method is considered most effective for being able to suppress the reduction in nutritional value.
How does steaming work?
When the water reaches its boiling point of about 212°F, it begins to evaporate and turns into steam. The steam then cooks the ingredients, including vegetables. Steaming is a quick way and makes food ingredients tender without losing flavor, nutrients, or color.
Why steam broccoli?
Steaming broccoli is an easy, practical job, and does not require a great effort. You only need a little water to steam, so that it boils quickly and broccoli can be cooked in a short time. In addition, steaming broccoli will at least maintain its nutritional content, so that those of you who consume it get beneficial benefits.
Steamed broccoli has a soft, soft texture with a very fresh color. Because it looks like a blank canvas, steamed broccoli is suitably combined with all kinds of sauces and seasonings. It is also healthy, as it does not require extra fat to cook.
How to Steam Broccoli without a Steamer: Easy Kitchen Hacks
Required ingredients: Pan or pan with a lid and sieve
Wash the broccoli clean. Cut the buds from the stalk into small pieces. You can also peel the stem, cut the hard end and slice it into small pieces if you want.
Fill a saucepan or pan with about 1 inch of water, then bring to a boil over medium-high heat. When the water boils, put the broccoli buds in a saucepan, do not forget to close them again. Cook the broccoli until soft to your liking. Usually, this takes about 5 minutes.
But, to determine how long is the right time, depends on the size of the flower buds, so use texture to determine maturity rather than time.
Use a sieve to drain the water from the broccoli. You can add it with seasoning, salt, and pepper and serve.
Required materials: Microwave, microwave-proof bowl, microwave-proof plate with a size large enough to cover the bowl and sieve.
Wash the broccoli thoroughly. Prepare the washed broccoli, then cut the buds from the stalks into small pieces.
Add the broccoli to a bowl. Place the plate over the bowl to cover it.
Put a bowl containing broccoli in the microwave for about 3 minutes, or until the broccoli is tender. Use a sieve to drain the water from the broccoli. Before serving, season the dish with salt & pepper.
Ingredients required: A large saucepan with a sufficient cover and sieve in it.
Wash the broccoli, try to clean it perfectly. After that, you can prepare the broccoli, then cut it into pieces. You can also cut the hard ends and slice them into small pieces.
Place the sieve in a saucepan, then add about 1 inch of water, or enough to fill the bottom of the pan without reaching the filter limit.
Bring the water to boil on medium heat. When the water is boiling, put the broccoli in a sieve, then cover the pan with the lid. Cook until the broccoli is tender, then remove and remove the sieve from the pan carefully using a dry towel. Before serving, season the broccoli with salt & pepper. You can add seasonings or sauces though, to your liking and taste.
The nutritional content of broccoli
Broccoli or Brassica oleracea is rich in various nutrients especially vitamins and minerals. Including nutritional content in the form of phytonutrients that have many health benefits for the body.
Green vegetables that are shaped like small trees fall into the category of high nutrition.
Nutritional facts or composition of the content contained in broccoli, such as:
- Water: 89.3 grams
- Carbohydrate: 6.64 grams
- Fiber: 2.6 grams
- Calcium: 47 mg
- Potassium: 316 mg
- Phosphorus: 66 mg
- Sodium: 33 mg
- Beta carotene: 361 mcg
- Vitamin C: 89.2 mg
- Vitamin A: 31 mcg
- Vitamin K: 101.6 mcg
For those of you who live in mountainous and temperate climates, may be familiar with Rhubarb. It has many benefits, but some parts are toxic. Learn more aboutAre Rhubarb leaves poisonous.
What are the benefits of broccoli for the health of the body?
Prevents the growth of cancer cells
Various content of broccoli that is useful as an anti-cancer substance is phytonutrients, vitamin C, vitamin A, and vitamin E as well as types of minerals such as potassium and selenium.
This nutrient content can act as an anti-oxidant, aid metabolism, and prevent inflammation at the cellular level which is the initial phase of cancer development. Not only that, but bioactive compounds in broccoli also have the benefits to reduce cell damage caused by certain chronic diseases.
Detoxifying the body
There is an anti-oxidant content in broccoli that is useful to inhibit and neutralize cell damage due to free radicals. These anti-oxidant compounds help reduce inflammation as well as provide a protective effect on the body.
This type of anti-oxidant in the form of sulforaphane is also useful to lower blood sugar levels, cholesterol levels, oxidative stress, as well as the development of chronic diseases. Coupled with the content of vitamin C in broccoli that helps reduce toxins in the blood.
Improve skin health
The benefits of vitamin C, vitamin A, and vitamin E in broccoli are to brighten and help replace damaged skin tissue. The content of phytonutrients also plays a role to prevent skin damage due to sun exposure.
Maintain digestive health
The fiber content in broccoli is useful to help maintain gut health and improve digestion to prevent constipation. Types of minerals such as magnesium and vitamins in broccoli are useful to increase the absorption of nutrients while preventing inflammation of the gastrointestinal tract.
Maintaining eye health
Beta carotene is a compound that will turn into vitamin A when it enters the body. Therefore, the content of beta carotene in broccoli is also useful to maintain healthy skin, teeth, and improve vision. In addition to improving eye health, beta carotene is also useful to protect the eyes from diseases such as cataracts and macular degeneration.
The content of vitamin C, minerals, and phytonutrients from broccoli is beneficial to help build immunity and prevent various infections. The immune system or immune system is an important compound that serves to protect the body from microorganisms that cause a wide variety of diseases.
Maintain healthy bones and teeth
The body absorbs more of the vitamin K, vitamin A and phosphorous in broccoli. Therefore, broccoli is useful to maintain bone health and growth and prevent osteoporosis.
Other benefits of broccoli content can also help maintain dental health while lowering the risk of dental and oral diseases such as periodontitis.
Maintaining healthy content
Broccoli contains a variety of nutrients needed to meet the nutritional needs of pregnant women, especially folic acid to prevent defects in newborns. Moreover, the body needs a lot of vitamins, minerals, and proteins during pregnancy to maintain the health of the mother and baby.
Anemia occurs when the body is deficient in mineral intake. One of the things that can be done is to eat nutritious foods such as broccoli. Broccoli has content such as calcium, iron, magnesium, and potassium which is important for producing hemoglobin in the body.
How to store broccoli so that its benefits do not disappear?
The way of presentation will affect the nutrient intake of broccoli, especially if one wants to get the most out of the nutritional content in it.
Here are some things to be aware of to maintain the nutritional content of broccoli:
- Clean and dip the top of the broccoli in brine for 30 minutes, then wash it again to be free of pesticides.
- Eating broccoli to get nutrition and its benefits is raw or served in the form of a salad dish.
- Avoid cooking broccoli for too long. The time limit for boiling is 20 minutes while sautéing is only 5 minutes.
- Boiling broccoli at high temperatures will cause damage to the nutritional content.
- Consume broccoli when it is fresh. You can store it in the refrigerator with the condition has been cleared.