Broccoli Power Food

Hands up if you love broccoli as much as we do! It’s this delicious food that you can combine with almost everything. You can make broccoli soup, noodles, curry or even just steam it and eat it with a hummus dip. Everything is possible with this power food. And besides being tasty and versatile it is also super healthy. This veggie has been praised for being super healthy by lots and lots of leading scientists. In this article we celebrate broccoli and explain why it is so healthy. 

Health benefits of broccoli

Broccoli has strong anti-inflammatory super powers. Basically it cleans your body from the inside out and makes sure that free radicals don’t stand a chance. The veggie contains a healthy dose of vitamin A, C and E. It is even said that it can protect your skin against the sun! With the lovely weather of the past couple of weeks this is no unnecessary luxury.

The super veggie is known to prevent you from getting several serious illnesses. It is known that broccoli can seriously lower your chances of getting heart and vascular disease. If you look at the stats these types of diseases are unfortunately often occurring causes of death. To limit your chance of getting either of them, a healthy lifestyle is of great importance. It is the sulforaphane in broccoli that does the magic in this case. It promotes the production of enzymes that protect the blood vessels. In addition, sulforaphane reduces the number of molecules that damage the cells (ROS: Reactive Oxygen Species) up to 73%.

The magic of sulfurophane is going further than this: it ensures that your LDL cholesterol (the ‘bad’ cholesterol) drops, which improves your overall cholesterol level. Also the fibers which broccoli is rich of have a positive effect on your cholesterol level. Soluble fiber is known to reduce the LDL Cholesterol value. The same fibers also ensure that you remain saturated for longer and this helps you to get and retain a good weight.

Osteoarthritis is a condition where your joints become inflamed. The chance of this happening increases as you get older, but broccoli can slow down and perhaps even prevent this disease. This again is largely due to sulforaphane. It blocks destructive enzymes that damage the cartilage.

In short: Broccoli is thé super hero among our vegetables!

Steaming your way to a healthy lifestyle

You can prepare broccoli in a ton of different ways. However studies have shown that there are serious health benefits connected to steaming this vegetable. This is largely due to the containment of vitamins and minerals. Steaming is known to be a healthy way of preparing foods, but now researchers took a specific look at broccoli. This research shows better retention of vitamin C and sulforaphane when broccoli is steamed rather than boiled. And since we just learned that sulforaphane is the magic ingredient of broccoli, we don’t want it to go to waste.

Connected with these steaming results in recent studies are clearly noticeable differences in nutrient concentrations that occur when steaming times are changed by relatively small amounts. For example, researchers are finding nutrient differences in broccoli steamed for 1 versus 2 minutes, or 3 versus 5 minutes. Many nutrients in broccoli are clearly sensitive to total steaming time, and as a general rule, all studies suggest that total steaming time be kept relatively short. Recommended steaming time for broccoli florets and leaves is 4 minutes.

Single Serve Steamer recipe

Ingredients:

  • 6 medium sized broccoli flowers
  • 6 medium sized peeled shrimps
  • 1 tbsp. spring onions rings
  • 1 tbsp. sesame oil or olive oil
  • grated pickled ginger to grate
  • 1 tbsp. soy sauce
  • 1 tbsp. minced garlic

How to prepare:

1. Rinse the broccoli flowers and put them into the bowl of the Single Serve Steamer.

2. Add the remaining ingredients in the bowl.

3. Put the lid on the bowl and heat in the microwave (4 min. at 500w).

4. Enjoy!