Contents
Benefits of steamed broccoli
RECIPE AND PROPERTIES OF STEAMED BROCCOLI
Ingredients
- Broccoli
- Laminated and skinned almonds
- Extra virgin olive oil
Elaboration
- Cut the broccoli into small pieces and put it in the machine for steaming.
In case you have not steaming machine: Place the vegetables in a colander and introduce it a pot of boiling water. The colander with vegetables should not be in contact with water. Cover well so that the steam does not escape. (There are various tools that allow steaming.)
- Cooking time is usually between 10 and 13 minutes.
- Serve with nuts on top.
Properties of steamed broccoli
How to serve steamed broccoli
- Steaming is a very light way to take vegetables in our diet.
- It is a highly recommended dish for obesity, for skin care, people in old age, and in general, in any balanced diet, vegetarian diets, cleansing diets, etc.
- Steamed vegetables (or boiled) are especially beneficial for people with sensitive stomachs or gastritis because its gentle cooking does not damage the stomach.
- Women during pregnancy should eat broccoli because its high doses of folic acid prevenst spina bifida in the unborn baby (folic acid needs increase during pregnancy)
- Broccoli also contains glucosinolates, some components that have shown protective properties against certain types of cancer, such as breast cancer and colon cancer.
- This vegetable is rich in fiber, vitamin C and beta-carotene, which protect the cardiovascular system and help treat hypertension.
- Almonds provide the benefits of vitamin E, a potent antioxidant, which improves improves vision, prevents poor circulation and helps keep skin looking better.
- According to Traditional Chinese Medicine, nuts should never be eaten “alone” foods because they are “too dry”. They are recommended to be introduced in salads or vegetable dishes, to combine them with fresh food.
- Very thin or tired people should usually eat nuts
NUTRITIONAL COMPOSITION OF STEAMED BROCCOLI | Broccoli (200g.) | Almonds (10 g.) | Olive oil (5 ml.) | Whole recipe |
| Calories (kcal.) | 42 | 55 | 45 | 142 |
| Carbohydrates (g.) | 3,3 | 0,5 | 0 | 3,8 |
| Proteins (g.) | 4,4 | 1,7 | 0 | 6,1 |
| Fats (g.) | 0,2 | 5 | 5 | 10,2 |
| Fiber (g.) | 3,6 | 1,2 | 0 | 4,8 |
| Vitamin B9 or folic acid (mg.) | 139 | 4 | 0 | 143 |
| Vitamin A (mcg.) (as betacarotenes) | 175 | 1,8 | 0 | 176,8 |
| Vitamin E (mg.) | 0,8 | 2,4 | 0,5 | 3,7 |
| Calcium (mg.) | 70 | 22,7 | 0 | 92,7 |
| Magnesium (mg.) | 23 | 24,3 | 0 | 47,3 |
| Iron (mg.) | 1 | 0,4 | 0 | 1,4 |
| Potassium (mg.) | 340 | 75 | 0 | 415 |
| Sodium (mg.) | 26 | 1,25 | 0 | 27,25 |
More information on constipation recipes and treatment.
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
