HOW TO PREPARE RAW BROCCOLI?
Broccoli is a superfood and a vital part of any healthy or balanced diet. Broccoli is a powerhouse of nutrients and is known to have plenty of health benefits. It is consumed in raw as well as in cooked form.
Raw broccoli is said to provide more nutrients than cooked ones. However, when it comes to having raw broccoli, many people wonder how to prepare it. What is the recipe to prepare raw broccoli is a common question asked by many people. So here we will discuss the different ways to prepare raw broccoli.
WHAT ARE THE BENEFITS OF EATING BROCCOLI?
Broccoli has high water content that keeps our body hydrated and nourished. It is loaded with fiber that promotes gut health and easy digestion. Broccoli is rich in nutrients like vitamin A, vitamin C, vitamin K, iron, calcium, and protein.
Since it is an excellent source of vitamin C, broccoli has the properties of an antioxidant. Further, it is equipped with anti-inflammatory qualities, and therefore, it acts as both an immunity booster and a beauty booster. Calcium combined with other nutrients in broccoli strengthens the bones and prevents bone-related diseases like arthritis.
Most importantly, broccoli contains sulforaphane, a compound that reduces the risk of contracting various kinds of cancer. Sulforaphane helps to stimulate enzymes that detoxify our bodies and get rid of cancer-causing microbes.
Broccoli also strengthens the cardiac muscles and lowers the chances of cardiovascular diseases by boosting good cholesterol levels and lowering bad cholesterol levels. Moreover, consuming broccoli positively impacts our nervous system and improves memory.
WHY SHOULD YOU EAT RAW BROCCOLI?
Broccoli is edible both raw and cooked. However, it is a proven fact that cooking broccoli destroys most of its nutrient value or alters its nutrient composition.
Now, vitamin C and sulforaphane are the two main components of broccoli that provide maximum health benefits. Heat reduces the vitamin C content and protein content in broccoli. Moreover, the absorption of sulforaphane, an anti-cancer compound in the body is high when raw broccoli is consumed.
Boiling, frying, microwave cooking, and steaming all tend to diminish the value of nutrients, especially the cancer-fighting properties in broccoli. Amongst all cooking methods, steaming broccoli retains the maximum nutritional benefits. So, if you wish to get the most of broccoli, consume more raw or steamed broccoli, provided you are not allergic to it.
STEPS TO BE FOLLOWED BEFORE PREPARING RAW BROCCOLI
Clean the broccoli thoroughly
Once you get a dark green fresh broccoli, the first step that goes into its preparation is to wash them thoroughly. Nowadays, veggies available in the market are coated with pesticides. Moreover, it may also have dirt and small germs stuck to it. To clean the broccoli, you have to first submerge it in a bowl of cold water and let it soak for 2-3 minutes. Soaking would help in releasing dirt and pesticide if any. Now, you need to rub it gently and then rinse it off again with fresh water to clean it properly.
Chop the broccoli into florets
Broccoli looks like a miniature tree composed of several tiny branches. These branches are known as florets. So, for any preparation of broccoli, you need to slice off the florets. Begin with chopping off the stem using a sharp knife. Do not throw the stem as it is edible too, provided you like its taste and texture. Then cut the broccoli into small florets measuring 1 inch each. Medium-sized broccoli can be chopped into 8-12 florets depending upon the size.
You can reverse these steps as well. First, chop the broccoli and then wash it.
METHODS OF PREPARING RAW BROCCOLI
There are different ways of preparing raw broccoli and you’re free to experiment with the recipes. You can try any of these to prepare broccoli without losing its healthy nutrients.
To make a broccoli salad, you need a grab a mixing bowl and add some olive or vegetable oil to it. Next, add one tablespoon of lemon juice and some apple cider or vinegar to the bowl for a tangy flavor. Then add a tablespoon of Dijon mustard, a pinch of salt, and some black pepper. Beat the ingredients with a whisk till it gets a thick texture. The next step is to add the broccoli to this mixture and stir everything properly. You can combine it with other veggies like tomatoes to enhance the taste of the salad. Lastly, garnish the salad with some basil leaves. Allow the delicious salad to rest in the refrigerator for an hour and enjoy it.
For preparing broccoli balls, take a cup of broccoli florets, a green chilly, and a roughly chopped onion. Add salt and pepper to it. Then add your favorite herbs or seasonings to make it flavorful. Blend this mixture to get a paste of it. Make small broccoli balls of the paste. Coat the balls with any flour and relish them with a dip of your choice.
It is a simple recipe and for this, you have to begin by preparing a simple marinade. For three medium-sized broccoli heads, take half a cup of olive oil and one-fourth cup of red wine vinegar in a container. Add lemon juice, salt, pepper, and any salad seasoning mix to it. Coat the broccoli florets with this marinade. Now, place it in a plastic bag and allow it to rest overnight. The broccoli will absorb the marinade and get soft by the morning. You can relish it in your morning breakfast.
Creamy broccoli salad
Another simple way to prepare raw broccoli is to make a creamy salad. To prepare creamy broccoli salad, you first need to add mayonnaise, cream, and apple cider vinegar in a bowl and whisk them together. Now take broccoli florets, salt to taste, and pepper. Toss them with the creamy dressing to prepare the salad. You can choose to experiment with it by adding some cheese and herbs. Refrigerate the salad for an hour before having it.
IS IT SAFE TO CONSUME RAW BROCCOLI?
Yes, it is perfectly healthy and safe to consume raw broccoli. Since broccoli is a cruciferous vegetable, it is advisable not to eat it raw. But this advice is only for people who have a sensitive stomach or are allergic to cruciferous veggies. Cruciferous vegetables are known to contain undigested sugars.
Eating them raw causes digestive troubles like bloating, nausea, and gastrointestinal tract issues. People with thyroid conditions should also avoid having large portions of raw broccoli. For others who have a robust digestive system, having raw broccoli is harmless and beneficial in many ways discussed above.
Now you can prepare raw broccoli in different ways and get the most of it by retaining its nutritional value. Try out these delicious and healthy recipes at home and share your experience with us!