Although they differ greatly in size and color, broccoli and cauliflower have much in common. Everything in advance: they are among the healthiest vegetables ever. Both broccoli and cauliflower are said not only to boost the immune system with vitamins, but also to help against various cancers and improve the UV protection of the skin.
Broccoli and cauliflower - ingredients and calories
Broccoli provides plenty of vitamin C - even twice as much as cauliflower - and thus protects against colds. In addition, in an average serving about 115 milligrams of calcium - for a vegetable relatively much. That's why broccoli is a valuable source of calcium for vegans and people with lactose intolerance.
In addition, both in broccoli and cauliflower not to be despised amounts:
- folic acid
At the same time, broccoli and cauliflower are among the very low-calorie vegetables. If they are gently steamed, put in 100 grams of vegetables just 25 calories. Nevertheless, broccoli and cauliflower, however, contain relatively high fiber and chromium, which makes them ideal diet foods.
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 proved helpful in several studies against:
- bladder cancer
- breast cancer
- Prostate Cancer
- colon cancer
The regular consumption of broccoli is intended to prevent cancer and even inhibit tumor growth in the presence of a disease.
The same effect researchers suspect in other cruciferous vegetables, including cauliflower. Due to their loose, delicate structure, both types of vegetables are easy to digest and easy to chew. Therefore, broccoli and cauliflower are also suitable for the nutrition of the sick and people with food intolerances.
Broccoli and cauliflower - almost too good for cooking
In order to be able to use all their valuable ingredients optimally, broccoli and cauliflower should be processed only gently. Many recipes are advised to cook the vegetables. It is much healthier to steam broccoli and cauliflower only slightly. They can then be prepared for a variety of recipes, such as a broccoli casserole or cauliflower with roasted breadcrumbs, boiled eggs and ham.
Raw food lovers can also enjoy raw broccoli as broccoli salad with balsamic vinaigrette. In winter, especially the broccoli cream soup or hot cauliflower gratin is popular. If the vegetables are cooked or cooked as a whole head, you should first scrape the hard stem with a knife, so that he is coping with the roses at the same time.
Buy, store and process broccoli and cauliflower
Cauliflower is available both in the classic white variety, as well as in green and violet variations. In any case, it should be ensured during purchase that the vegetables have no dark spots, as this indicates long, improper storage.
It is recommended to buy cauliflower as a whole, with its large green leaves, because they cover the delicate roses and protect them from bumps and dehydration. If the leaves and stalk are strongly green and the "flower" is pure white, the cauliflower is fresh and good. It should be processed within two to three days, but it can also be well canned or frozen in blanched form.
Fresh broccoli can be recognized by crisp, green leaves and a closed flower. Flourished broccoli is inedible and should not be sold anymore. Even broccoli should 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 may also be frozen without hesitation.
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