The healthiest vegetables: tips for making broccoli at home (recipe)

Broccoli is one of the most valuable vegetables due to its health benefits and various preparation methods. According to Rimi’s nutrition consultant, Dr. nutritionist dr. Edita Gavelienė, broccoli is rich in fiber, iron, vitamins A, C, K and other vitamins and minerals. True, broccoli is not only nutritious, but also easy to prepare. It only takes a few minutes to steam them and you have the perfect side dish for hot meals. Celebrating Health Month and promoting healthy choices in everyday life, the Rimi chain invites you to enjoy Bolivian Pigeon Salad with Spring Broccoli at home.

A vegetable with an expressive taste

According to Rimi’s health nutrition consultant, nutritionist Dr. Editas Gavelienė, although not everyone likes the expressive taste of broccoli, it is a nutritious, low-calorie and healthy vegetable.

“Broccoli is one of the products that should find its place in the daily diet. Basically, all dark-green vegetables are very useful for the human body. They are rich in trace elements such as iron and many vitamins. As for broccoli, they are rich in vitamins C, A and K, potassium, phosphorus, selenium, as well as fibers and folates, which are necessary for pregnant and nursing mothers,” says E. Gavelierne about the benefits of broccoli.

The doctor says that broccoli also has unique properties: “They belong to the family of vegetables called cruciferous vegetables, so they are rich in substances that prevent cancer, cardiovascular diseases and diabetes.” Therefore, this vegetable should be included in the daily diet.

The best way to process broccoli is to steam it

Broccoli, like most vegetables, can be eaten raw or cooked. However, it is important not to overcook or overcook the vegetables to retain as much of their nutrients as possible.

“Broccoli can be eaten in many forms, but it’s best to steam it for a few minutes or blanch it in hot water for a few seconds until it softens a bit. The shorter the effect of heat on the product, the more water-soluble vitamins are preserved in it, says E. Gavelene. – Broccoli is perfect for soups, vegetable stews, to add flavor to salads or as a side dish to meat and fish. Broccoli can also be eaten raw – perfect for smoothies or crunchy snacks. “Fresh vegetables are always the best for health, so spring is the perfect time to enjoy colorful salads.”

The doctor reminds us that when preparing a dish from broccoli, it is better to use not only the ring part, but also the stem: “Although this part of the vegetable is a bit harder, it contains valuable substances. Broccoli stalks are great for cooking vegetable soups, curries or pasta.”

Storing broccoli at home

Olga Suchocheva, director of fruit and vegetable purchasing of the Rimi trade chain, assures that in order to buy the best quality broccoli, you should first of all pay attention to its appearance.

“Broccoli’s flowers should be rich, dark green, the leaves should be spreading, and the stem should be firm but not woody. The brighter the florets, the older and closer to flowering the broccoli is. True, yellow flowering broccoli can still be enjoyed in mashed potatoes or vegetable soups. At home, it’s best to store broccoli in an airtight container in the refrigerator, near the back of the shelf. Properly stored broccoli will stay fresh for about a week, and if you cannot use it in time, freeze it,” advises O. Suchocheva.

Although we are used to dark green broccoli, O. Suchocheva tells us that there are more exotic relatives with a similar appearance and taste: cauliflower or Romanesco cabbage, storing and cooking them like regular broccoli.

Rimi chain invites you to eat healthy and make Bolivian pigeon salad with spring broccoli at home.

Bolivian Pigeon Salad with Spring Broccoli

Ingredients for salad:

150 g of Bolivian pigeon

100 g of canned chickpeas

200 g of young broccoli

4 pcs. Radish

0.5 pcs. avocado

2 tablespoons of olive oil

50 g of young spinach

Salt and pepper to taste

Ingredients for Green and Pea Pesto Sauce:

150 g peas (fresh or frozen)

50 g of hemp seeds

1 clove of garlic

Salt and freshly ground black pepper to taste

50 g of spinach

20 g dill (or basil, mint)

0.5 teaspoon Dijon mustard

0.5 pcs. lemons

4 tablespoons of olive oil

Production process:

  1. Cook Bolivian pigeons according to package directions, rinse under cold water to prevent sticking, and set aside.
  2. Rinse and dry the canned chickpeas.
  3. Blanch the broccoli in salted water for about 1 Then plunge into ice water for 1 minute. (so as not to lose their green color), drain and set aside.
  4. Cut the radish into thin slices, avocado into cubes of the required size.
  5. Put all the salad ingredients (do not mix the pesto) in a deep bowl. Season with salt and pepper, stir and set aside.
  6. Make the pesto.
  7. If using frozen peas, thaw and boil for a while.
  8. Place the hemp, minced garlic, beans, salt and pepper in a food processor. Cut it out.
  9. Then add spinach, greens, mustard, pour squeezed lemon juice (2 tablespoons), oil. If it’s too thick, add more olive oil and blend until smooth.
  10. Arrange the prepared salad on beautiful plates, add the pesto and enjoy.

Advice. You can use flax seeds instead of hemp seeds.

Advice. This pesto can also be used in other salads.

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