Ten things you should know about broccoli

Healthy and versatile as it is included in many recipes, the misunderstood because of the strong smell of broccoli is an excellent vegetable, which gives flavor and color to dishes, but also many nutrients to our body. Let's see what we need to know about it.

1. A member of a well-known family
Broccoli belongs to the Cruciferous family along with cauliflower, cabbage and Brussels sprouts and is derived from the wild cabbage. Its origin is from Italy, while Catherine de Medici made it known in France when she married the French king Henry II. Today it is one of the most famous green vegetables around the world with many fans who either love it or love to hate it.

2. Broccoli is not just 1
On the greengrocer's shelf you can usually find the classic broccoli with the green head consisting of many small florets, but that's not all. Its sibling is called broccoli romanesco and has an unusual but impressive appearance, as it has a pyramidal shape consisting of many peaks with closed flowers, in geometric symmetry. Another difference can be found in the colors of broccoli, which range from green to purple.

3. It is rich in nutrients
We all remember our moms insisting that we should eat our broccoli because it's so healthy and good for us. They were right! Broccoli is rich in vitamins and especially vitamin C and is a good source of calcium, magnesium, folic acid and potassium, which make it a powerful antioxidant and strengthen our immune system.

4. But low in calories
With only 25-30 calories per 100g. broccoli is becoming an essential food in our diet, especially if we want to lose weight.

5. Natural medicine
The humble broccoli is a powerful health ally. It is renowned for its anti-cancer properties, with the phytochemicals it contains increasing the activity of a group of enzymes that destroy cancer agents and its other nutrients preventing the growth of cancerous cells. It also prevents cardiovascular diseases by lowering cholesterol levels and helps regulate blood pressure. In addition, it helps regulate sugar levels, is beneficial for bones, is good for the eyes, helps with constipation and also improves the appearance of the skin.

6. How do we choose it?
When we buy broccoli we don't just grab the first one we find in the cage. First of all, we bear in mind that it is an autumn-winter vegetable and like all vegetables and fruits, we choose it when it is in season. To be sure that we have the freshest, we choose broccoli with a deep green color, which has fairly hard flesh and stiff stalks. We note that the yellowish color on the broccoli head means that its buds have opened.

7. How do we maintain it?
In general, it is good not to buy large quantities of vegetables, and in particular more than we are going to consume immediately. After all, broccoli cannot be kept fresh in the refrigerator for more than 5 days. If we have leftover broccoli or are going to cook it in the next few days, wrap it in kitchen paper and put it in a plastic bag before putting it in the fridge. Alternatively, we can freeze it, after cutting it into small bouquets which we blanch for 3-4 minutes in boiling water, drain, let them dry and put them in plastic food bags.

8. So that it doesn't smell
The main reason most people avoid broccoli is the smell it gives off when boiling, which lingers in the kitchen for hours afterward. But there is a way to eliminate the unpleasant smell. At the time of boiling, simply add to the pot a slice of bread or a whole peeled onion or 1 lemon cut in 2.

9. The right boil
The healthiest way to cook broccoli is to steam it, so that a large percentage of its nutrients are preserved. However, since not all of us have a steamer or even the proper utensils for steaming, there is always the traditional way of cooking broccoli, boiling. We are always careful not to overcook it, 8-10 minutes is more than enough and immediately after that we run it through ice water to preserve its color.

10. What do we make with broccoli?
Its taste unlike its smell is not so strong, allowing us to use it in many recipes. The most classic is boiled or steamed and served with lemon oil, which makes an excellent warm salad and side dish for fish and grilled meats. For a salad with broccoli, of course, we can keep it raw and use only its florets. We also make soups, soufflés, tarts and purees with broccoli. It is used with great success in pasta sauces, risottos and stewed meats with vegetables. Its gratin versions with cheeses, cream and cold meats leave no one unmoved.

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