Broccoli and cauliflower – the health makers

Although they vary greatly in size and color, broccoli and cauliflower have a lot in common. First and foremost: they are among the healthiest vegetables of all. Both broccoli and cauliflower should not only strengthen the immune system with vitamins, but even help against various types of cancer and improve the skin’s UV protection.

Broccoli and cauliflower – ingredients and calories

Broccoli provides a lot of  vitamin C  – even twice as much as cauliflower – and thus protects  against  colds. An average serving also contains around 115 milligrams of calcium – quite a lot for a vegetable. This is why broccoli is a valuable source of calcium for vegans and people with  lactose intolerance .

In addition, with both broccoli and cauliflower, there are not to be underestimated amounts of:

At the same time, broccoli and cauliflower are very  low-calorie  vegetables. If they are gently steamed, there are just 25 calories in 100 grams of the vegetables. Even so, broccoli and cauliflower are relatively high  in fiber  and chromium, making them ideal foods to include in a diet.

Broccoli and cauliflower – healthy and rich in vitamins

Some time ago, scientists discovered the cancer-preventing and even  anti-cancer effects  of broccoli.

Its ingredient  sulforaphane  has been shown in several studies to be helpful against:

Regular consumption of broccoli is said to prevent cancer and even inhibit tumor growth in the case of an existing disease.

Researchers suspect the same effect in other cruciferous vegetables, including cauliflower. Due to their loose, tender structure, both types of vegetables are easy to digest and chew. Broccoli and cauliflower are therefore also suitable for the diet of the sick and people with food intolerances.

Broccoli and cauliflower – almost too good to cook

In order to be able to use all their  valuable ingredients  optimally, broccoli and cauliflower should only be processed gently. Many recipes advise cooking the vegetables. It’s much healthier  to just lightly steam broccoli and cauliflower.  They can then be prepared for a wide variety of recipes, for example as a broccoli casserole or cauliflower with roasted breadcrumbs, boiled eggs and ham.

Raw food lovers can also enjoy broccoli raw as a broccoli salad with balsamic vinaigrette. In winter, the broccoli cream soup or hot cauliflower gratin are particularly popular. If the vegetables are cooked or boiled as a whole head, you should score the hard stalk with a knife beforehand so that it can be finished with the florets at the same time.

Buy, store and process cauliflower

Cauliflower is available in the classic white variety as well as in green and purple variations. In any case, when buying, you should make sure that the vegetables do not have any dark spots, as this indicates long, improper storage.

It is advisable to buy whole cauliflower with its large green leaves, as these enclose the delicate florets and protect them from knocks and drying out. If the leaves and stalk are bright green and the “flower” is pure white, the cauliflower is fresh and good.

It should be processed within two to three days, but can also be canned or – in blanched form – frozen.

Broccoli: This should be considered when buying and storing

Fresh broccoli can be recognized by crisp, green leaves and a closed flower. Broccoli that has blossomed is inedible and should no longer be sold.

Broccoli should also be processed as quickly as possible at home. Before that, it is stored under cling film in the refrigerator. Thoroughly washed, cut into small florets and blanched, broccoli can also be frozen without hesitation.

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