Learn how to cook perfect broccoli every time with this quick video. Our easy guide shows you how to boil broccoli in minutes. Fill a saucepan halfway with water and add a pinch of salt, this broccoli salad with bacon to soften the broccoli and keep the bright green colour.

Bring to the boil over a medium heat. Cut one broccoli head into medium sized florets. A floret should look like a tiny tree. Trim each of the floret stems to make them shorter and more even and slice any large ones in half to make them more equal. This will mean they cook at the same rate.

Save the stalk of the broccoli, it’s great for stir-fries. Put the florets into a colander and rinse under a cold, running tap to remove any dirt. Then, gently tip into the pan of boiling water. Once tender, carefully pour the florets back into the cleaned colander over the sink to drain. Pan-fried gnocchi with broccoli pesto and grilled vegby Michel Roux Jr. The BBC is not responsible for the content of external sites. Read about our approach to external linking.

Interested in trying our FREE 7-day healthy diet plan? Broccoli is a branched, green vegetable with either purple or more commonly green flower buds. It belongs to the brassica family, along with cauliflower, cabbage and kale, and can be eaten raw or cooked. Discover our full range of health benefit guides and find out more about the health credentials of other green vegetables. Take a look at our printable infographic to discover what counts as five-a-day. Top 5 health benefits of broccoli1.

Good for heart healthA study by Nutrition Research found that consuming steamed broccoli regularly lowers the risk of cardiovascular disease by reducing the total amount of cholesterol in the body. Broccoli sprouts are an even more concentrated source of these cancer-fighting compounds. You can easily sprout broccoli seeds on your windowsill, just like you would cress. Brassicas, like broccoli, appear to influence oestrogen metabolism potentially shifting it to a more favourable composition. This is because sulphur supports the production of glutathione which is important for maintaining the integrity of the gut lining, as well as supporting its repair. For most of us, broccoli is a healthy option. However, if you have a thyroid issue you may be advised to minimise the amount of brassica vegetables you eat.

This is because these vegetables may interfere with the absorption of iodine which is needed for the production of thyroid hormones. If you are on blood thinning medication such as warfarin, your GP or dietitian may suggest you monitor the vitamin K foods, like broccoli, in your diet to ensure you eat similar amounts consistently. If in doubt, consult your GP before making any significant changes to what and how much you eat. This article was reviewed on 13 September by Kerry Torrens. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. This website is published by Immediate Media Company Limited under licence from BBC Studios Distribution. Pe acest wiki Wikipedia, legăturile limbii sunt situate în partea de sus a paginii în rând cu titlul articolului.