Broccoli, a nutrient-rich vegetable that often goes under the radar in this day and age of healthy eating, is an affordable, nutritious and eye-healthy superfood. Known as "better than carrots," broccoli not only contains high amounts of vitamins and minerals, but also has antioxidant properties that provide multiple benefits for improving vision and general health. While meeting the needs of children for healthy growth, broccoli is also an economical and affordable ingredient that is suitable for inclusion in family meals. The following will introduce the nutritional value of broccoli and its health benefits. Let us bring this delicious taste and nutrition to children.
Nutritional value of broccoli:
(1) Vitamin C: Broccoli is rich in vitamin C, which helps strengthen the immune system and promote wound healing. It is also an important nutrient for the eyes and skin.
(2) Vitamin K: Rich in vitamin K, which is essential for promoting bone health and blood clotting.
(3) Folic acid: It is one of the important B vitamins, which helps the development of the fetal nervous system and is especially important for pregnant women.
(4) Fiber: Rich in dietary fiber, it helps with digestive tract health and prevents constipation.
(5) Antioxidants: Rich in a variety of antioxidant substances, they help scavenge free radicals, protect cells from oxidative damage, and help prevent chronic diseases.
The benefits of broccoli to the body:
1) Protect vision: Rich in vitamin C and antioxidants, it helps protect the eyes, prevent eye diseases, and promote healthy vision.
2) Enhance immunity: Vitamin C can strengthen the immune system, improve resistance, and prevent colds and other diseases.
3) Promote bone health: Vitamin K helps the absorption and utilization of calcium, which is helpful for bone health and reducing osteoporosis.
4) Prevent chronic diseases: Antioxidants reduce free radical damage and help prevent chronic diseases such as cardiovascular disease and cancer.
Five delicious ways to cook broccoli:
1. Garlic broccoli
Ingredients: broccoli; garlic; cooking oil; salt; chicken essence or MSG (optional)
Steps:
1. Prepare broccoli , wash and cut into small particles for later use.
2. Peel the garlic and cut into minced garlic shapes. Set aside.
3. Add appropriate amount of cooking oil to the pot and heat over high heat.
4. Add minced garlic and sauté until fragrant. When the garlic is fragrant, add broccoli particles and stir-fry quickly and evenly.
5. Stir-fry broccoli over medium-low heat, add a little salt and chicken essence or MSG (optional) to taste.
6. Stir-fry until the broccoli becomes cooked and soft, then turn off the heat.
Warm reminder:
(1) Broccoli processing: You can cook the broccoli before frying according to personal preference, or stir-fry quickly until it changes color. It is not advisable to over-fry to maintain nutrition.
(2) Garlic processing: When sauteing garlic, the fire should not be too high to avoid the garlic being too bitter.
(3) Condiment control: The amount of condiments can be adjusted appropriately according to taste and preference to maintain the fragrance of broccoli.
2. Stir-fried meat with broccoli
Ingredients: broccoli; pork or chicken (sliced); garlic and ginger (minced); cooking oil; salt, pepper; soy sauce; cooking wine (optional)
Steps:
1. Wash the broccoli with clean water, cut into small pieces and set aside.
2. Heat the pan, pour in appropriate amount of cooking oil, add minced garlic and ginger and sauté until fragrant.
3. Add the sliced meat and stir-fry until it changes color.
4. Add broccoli particles and stir-fry evenly.
5. Continue to stir-fry until the broccoli becomes soft but remains crisp and tender. Add a little salt and pepper to taste.
6. You can add a little soy sauce and cooking wine to enhance the flavor according to your personal taste, stir well and turn off the heat.
Warm reminder:
(1) Broccoli processing: You can cook the broccoli before frying according to personal preference, or stir-fry quickly until it changes color. It is not advisable to over-fry to maintain nutrition.
(2) Meat selection: Pork or chicken are commonly used combinations, and other meats can also be selected according to personal taste.
(3) Condiment control: The amount of condiments can be adjusted appropriately according to taste and preference to maintain the fragrance of broccoli.
3. Broccoli mixed with fungus
Ingredients: broccoli; fungus; minced garlic, minced ginger; edible oil; salt, sugar, chicken essence (optional); vinegar (optional)
Steps:
1. Broccoli Wash with clean water, cut into small sections or small particles and set aside.
2. Soak the fungus in advance, wash and cut into shreds or small pieces for later use.
3. Heat a little cooking oil in a pot, add minced garlic and ginger and saute until fragrant.
4. Add the soaked fungus and stir-fry until softened.
5. Add broccoli and stir-fry quickly so that it is evenly heated but not cooked.
6. After turning off the heat, add a little salt, sugar, and chicken essence to taste. You can also add a little vinegar to enhance the flavor.
7. Mix well and let cool before serving.
Warm reminder:
(1) Broccoli processing: Broccoli should not be over-cooked to keep it crisp and tender for a better taste.
(2) Fungus treatment: After soaking the fungus, wash it thoroughly to remove impurities during soaking.
(3) Condiment control: Condiments can be adjusted according to personal taste to maintain a refreshing taste.
4. Stir-fried broccoli with shrimps
Ingredients: broccoli; shrimp; minced garlic and ginger; cooking oil; salt, pepper; cooking wine (optional)
Steps:
1. Wash the broccoli with clean water and cut into pieces Cut into small particles and set aside.
2. Wash the shrimps, drain and set aside.
3. Heat a little cooking oil in a pot, add minced garlic and ginger and saute until fragrant.
4. Add the shrimp and stir-fry until it changes color.
5. Add broccoli cubes and stir-fry quickly evenly.
6. Stir-fry over medium-low heat until the shrimps are cooked, add a little salt and pepper to taste.
7. If you like, you can add a little cooking wine to enhance the aroma, stir well and turn off the heat.
Warm reminder:
(1) Broccoli processing: It is not advisable to over-fry when frying to maintain a crisp taste.
(2) Shrimp processing: The shrimps need to be kept dry before frying to avoid excessive moisture affecting the frying effect.
(3) Condiment control: The amount of condiments can be adjusted appropriately according to personal taste to maintain a fresh taste.
5. Chicken breast and broccoli
Ingredients: chicken breast; broccoli; minced onion, ginger and garlic; edible oil; salt, pepper; light soy sauce (optional)
Steps:
1. Cut the chicken breast into cubes Shape and set aside. Wash and cut the broccoli into small pieces and set aside.
2. Heat a little cooking oil in a pot, add onion, ginger and garlic and sauté until fragrant.
3. Add diced chicken breast and stir-fry until color changes.
4. Add broccoli cubes and stir-fry quickly.
5. Stir-fry over medium-low heat until the chicken is cooked through and the broccoli is soft but still crisp-tender. Add a little salt and pepper to taste.
6. If you need to increase the taste, add a little light soy sauce to enhance the freshness, stir-fry evenly and turn off the heat.
Warm reminder:
(1) Broccoli processing: Broccoli should not be over-cooked to keep it crisp and tender for a better taste.
(2) Stir-fried chicken breast: When frying chicken breast, the heat should not be too high to avoid it being too dry.
(3) Condiment control: The amount of condiments can be adjusted according to personal taste to maintain a light taste.
Broccoli has transcended its oft-underrated status as a nutrient-dense vegetable. It is rich in vitamins C, K and folic acid, provides a variety of nutrients, and is rich in fiber and antioxidants, which play an important role in eye and general health. Because it's affordable, families can easily incorporate broccoli as a delicious, versatile ingredient to boost their children's health. In this era of pursuing healthy eating, let us pay attention to this often overlooked vegetable and incorporate it into our daily diet to bring more nutrition and protection to our children, allowing them to thrive with laughter.
Nanxun loves cooking
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