[RECETTES FACILES ] If there is one vegetable that is not really popular and that often makes people smile, it is broccoli. To learn to love this vegetable with anti-inflammatory properties, here are some easy-to-make recipes.
At the mention of its name, broccoli regularly makes our blond heads quiver! But this elegant green vegetable turns out to be one of our best health allies. A recent study by the Institut Curie has just shown that people who suffer from skin allergies would benefit from eating broccoli regularly to reduce the severity of their symptoms.
Broccoli is a cocktail of vitamins
Among them, we recognize a high content of vitamin C (which gives us peach skin), B9 (which participates in the renewal of our cells) and provitamin A (an antioxidant). Note to athletes: i also contains vitamin B, which protects against muscle cramps. Broccoli also contains lutein and zeaxanthin, two antioxidants from the carotenoid family, which reduce the risk of cataracts. Other strengths: its concentration of minerals (calcium, phosphorus, magnesium), protein and fibre. In his magic boot? Sulforaphane, a sulfur compound ideal for gourmets with asthma or prone to chronic bronchitis.
>> We also eat broccoli in summer! We are so used to preparing it in soup or in a gratin, that we forget that French broccoli season starts in June. Broccoli, like the colored cauliflowers that arrive in July, make up an attractive summer collection that can be enjoyed in salads. Cook them for 3 to 5 minutes in a wok or steam before letting them cool and seasoning them. And above all, we avoid cooking in water where some of the good compounds escape…
In video: 4 things to know about broccoli
The origins of broccoli date back to Roman times and, geographically speaking, this vegetable originated in Calabria in southern Italy. Moreover, its name comes from “brocco” which means “sprout” in Italian. This member of the cruciferous family is said to have been developed from the cultivation of wild cabbage, just before the appearance of its cousin, the cauliflower. Very popular until the Renaissance, it was popularized by Catherine de Medici, who baptized it “Italian asparagus”. In France, it was not cultivated until the end of the 19th century.
How to get all the benefits
- Cru. This is ideal so as not to lose a crumb of its abundant vitamin C (106 mg/100 g), more than two thirds of which are destroyed during cooking. You can cut it into bouquets to dip in a cottage cheese sauce as you do with cauliflower. Or crumble it like a tabbouleh.
- Steamed. This is the surest way not to see its vitamins and minerals evaporate, but also its glucosinolates, which are very soluble in water. Similarly, this gentle heat cooking method optimizes the formation of sulforaphane, while it is very sensitive to high temperatures. In a steamer or wok, a few minutes are enough to soften it, to take advantage of its crunchy texture.
- Entire. Do not remove its stem to cook it! It also contains valuable nutrients and cut into fairly thin pieces, it is also delicious.
Broccoli and salmon with coconut milk
Steam 800 g of broccoli florets for 12 minutes. Sprinkle with lemon juice while still hot, and set aside. Dilute 25 g of cornstarch in a little coconut milk, then add the rest of 25 cl of coconut milk and rosemary leaves. Season with salt and pepper, then heat in a saucepan over medium heat, stirring. When the mixture thickens, turn off and set aside. Preheat the oven to 180°C. Crumble 500 g of raw salmon in a gratin dish. Season with salt and pepper then top with broccoli. Cover everything with coconut milk béchamel. Slice 200 g of mozzarella, spread over the preparation. Bake for 15 to 20 mins.
Broccoli crustless quiche
Cut 1 head of broccoli into florets and plunge them into a large pot of salted boiling water with 1 cup of frozen peas. Count 5 mn of cooking at the resumption of boiling. Drain them. Chop 1 sweet red pepper. Cut a 200 g ham heel into cubes. Whisk 8 eggs with 10 cl of fermented milk, salt and pepper. Preheat the oven to 250°C. Fry the chilli with the butter in a skillet compatible with the oven. Spread it evenly in the pan before placing the vegetables and ham on top. Pour and bake for 10 minutes.
Preheat the oven to 200°C (th. 6). Separate the florets from the stems of 200 g of broccoli. Cut the stems into sections 1 cm thick. Mix the pieces of broccoli with 2 tbsp. tablespoons of olive oil and grill them on all sides in a pan over high heat for 6 minutes. In a salad bowl, break 8 eggs, salt and pepper. Add 50 g of pine nuts, 1 minced red pepper, 100 g of crumbled gorgonzola-type blue cheese and 50 g of grated parmesan. Add broccoli and parsley leaves. Heat the rest of the oil in a 20cm diameter ovenproof pan. Pour the preparation and cook the frittata 2 to 3 minutes until the underside begins to be cooked. Bake the pan for 8 to 10 minutes, until the frittata is golden brown. Serve hot or warm, sprinkled with a few pinches of Parmesan.
© The little sweets of Cricri / Prince de Bretagne
Broccoli and feta cake
Heat a good quantity of salted water and blanch 200 g of broccoli in it for 1 min. Then leave to cool on a plate. In a salad bowl, beat 3 whole eggs with 20 cl of whole heavy cream, salt and pepper. Add 100 g of flour and 1 sachet of baking powder and mix well to obtain a smooth dough. Incorporate 70 g of candied tomatoes cut into pieces, 10 g of feta cheese in cubes and coarsely chopped basil. Butter and flour a cake tin and pour the mixture into it. Press the broccoli florets vertically into the batter. Bake for 40 minutes at 180°. Remove from oven, allow to cool before unmolding.
© Getty Images/Alloy
Small broccoli and almond flans
Wash 1 bunch of broccoli and separate into small florets. Steam them in a pressure cooker for 5 minutes after turning the valve. In a bowl, beat 3 eggs in an omelette. Add 50 cl of liquid cream, 40 g of toasted slivered almonds – and 80 g of grated parmesan. Pepper, barely salt (the parmesan takes care of that). Divide the cooked broccoli florets into the crème brûlée moulds. Then pour in the savory flan mixture and bake for 20 to 25 minutes at 180°C. Serve hot with a crisp green salad.
© The little sweets of Cricri / Prince de Bretagne
Appetizer croquettes with broccoli
Separate the 150g broccoli florets and chop them finely with a knife. In a large bowl, place the chopped broccoli, 120 g of cooked quinoa, 1 whole egg, 1 minced clove of garlic, 1 tbsp of mustard and 70 g of grated cheese. Lightly salt and season with freshly ground pepper. Mix everything well. Fill mini muffin cups and press down lightly with the back of a spoon. Bake for 20 minutes at 180°. While cooking, prepare the sauce by mixing together 1 Greek yogurt, chives, the juice and zest of 1/2 a lemon, then season with salt and pepper.
© Culinary adventurer / Prince de Bretagne
Penne with salmon and broccoli pesto
Wash 250 g of broccoli florets and place them in a saucepan. Cover with water and salt. Cook for 3 to 4 minutes so that the broccoli is still tender. Drain them. Place them in the bowl of your blender. Peel 1 garlic clove and add it to the bowl. Add 50 g of sunflower seeds, mint, parsley and 4 C to S of parmesan. Mix. Add 60 ml of olive oil, a little salt and pepper and mix again until you obtain a homogeneous preparation. Book. Next, cook 350g of penne in plenty of boiling water. At the end of cooking, drain and set aside. Cut 100 g of smoked salmon into pieces. Mix the pasta and broccoli pesto and add the salmon. Grate 2 raw broccoli florets over the pasta and sprinkle with Parmesan.
Preheat the oven to 180°C. Rinse the 1.5 kg of broccoli, detach the flowers and cook them for 10 minutes in a pan of salted boiling water. Mix 2 eggs and 118 cl of skimmed milk in a bowl during this time. Salt and pepper, add 3 pinches of nutmeg then stir again. Drain the broccoli then spread them in a baking dish. gratin. Pour the egg mixture on top and cover with 200 g of cancoillotte. Bake for 30 minutes, watching, the cancoillotte should brown a little on top.
Creamy broccoli and silken tofu
Rinse 2 broccoli, separate the bouquets. Peel 2 onions, chop them. Peel 3 potatoes and cut them into thin slices. Fry the onions with oil in a pot until they become translucent. Add the potatoes and broccoli. Pour 90 cl of vegetable broth and cook over low heat, covered, for 20 minutes. Mix. Add salt and pepper. Serve hot on the plate and add 1 tablespoon of tofusilky Above. Taste immediately.
© Getty Images/iStockphoto
Ingredients: 4 bunches of broccoli and 1/2 pineapple. Separate the broccoli florets and wash them carefully. Peel the pineapple. Cut them into pieces and pass them through a juice extractor, alternating the broccoli and the pineapple. Serve with ice cubes.
© Getty Images/iStockphoto
Ingredients: 2 green apples, 1 cucumber, 1 stalk of celery, 1 lime, 1 bunch of broccoli, 2 cm of ginger. Wash and cut the apples, cucumber and celery stalk into pieces. Peel the lime. Wash the broccoli and separate the florets. Peel and mince the ginger. Pass all the ingredients through a juicer or juice extractor. Pour into glasses and enjoy as soon as possible.
Source: Topsante.com by www.topsante.com.
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