broccoli 🥦

origin: 

broccoli is a cruciferous vegetable that belongs to the mustard family. it originated in the eastern mediterranean and asia and was supposedly introduced to england by the Italians in the 1700s. broccoli plants need a lot of sun to grow, at least six hours a day, on top of a fertile, well-drained soil with plenty of organic matter. it then grows as the flower to a plant with many longer leaves that can also be eaten.

properties:

broccoli contains almost 90% water and is therefore very low in calories. it further contains about 31 calories per cup, 2.5 grams of protein, which is quite a lot for a vegetable, 6 grams of carbs, 2.4 grams of fibre, 1.5 grams of sugar and almost no fat. in terms of micronutrients broccoli is a true powerhouse that contains Vitamin c and c, folate, potassium, manganese and iron.

benefits:

the benefits of broccoli include raising a shield of protection against different diseases ranging from cancer, heart disease and alzheimer. its high antioxidant content protects the skin against sun and age-related damage and its anti-inflammatory properties protect against diabetes, arthritis and bowel disease. vitamin c and k in broccoli promote immune, blood and bone health, whilst folate is important for pregnant women and is needed for normal tissue growth and cell function. potassium helps with the regulation of blood pressure whilst iron helps transport oxygen in red blood cells. 

use:

broccoli is sometimes eaten raw but can be quite heavy on the bowel, it is therefore recommended to eat it slightly steamed, sauteed or baked to preserve as many of the nutrients as possible (by cooking in water, a part of the nutrients gets lost in the cooking water). broccoli can be added to salads, on pizzas, to quiches, soups or as a side dish, eaten on its own. it pairs well with almost anything but particularly corn, carrot, potato, cheese and soy products.

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