If we consider long-term heat treatment, then broccoli will definitely lose most of its beneficial properties.
Therefore, it is worth looking at a few tricks that will help you prepare tasty and healthy broccoli.
Selecting and Preparing Broccoli
It is always worth approaching the choice responsibly, and the vegetable should have a rich green color, dense inflorescences and a fresh aroma, says Yulia Arkhipova .
The leaves should be crispy and without visible damage. Before cooking, it is enough to rinse it under running water.
Steaming: The Perfect Way to Preserve Vitamins
Steaming is one of the best ways to preserve the vitamins and minerals in broccoli. To do this, you will need a steamer or a special steam basket.
You need to cut the broccoli into small florets and place them in a steamer. Steam for 5-7 minutes, until bright green and slightly soft.
Blanching: A Fast and Effective Method
Blanching is a short-term heat treatment that also helps preserve nutrients. Bring water to a boil in a large saucepan and add a little salt.
Next, you need to immerse the broccoli in boiling water for 2-3 minutes, then quickly transfer them to a bowl of ice water. This method not only preserves vitamins, but also creates a good structure. Of course, it is not so easy to repeat this method without experience, but a good effect can be achieved in any case.
Baking: a tasty and healthy option
First, you need to heat the oven to 200 degrees. Then put it on a baking sheet, grease it with oil and add spices to taste. Baking time is no more than 20 minutes, otherwise the vegetable may lose some of its useful components.
Frying in a pan: fast and healthy
Pan frying is another quick way to cook broccoli. Fry only on medium heat, but not more than 7 minutes.
It should be stirred periodically. It is better to use olive oil instead of vegetable oil, it will help to achieve excellent taste and aroma.
Previously we talked about the correct choice of fillings for pies .
