Broccoli contains compounds that help detoxify the bad toxins from the body by binding with bile liquids in the liver. Broccoli has been adapted to North Indian cooking style like okra, eggplant or cauliflower. It is sautéed with Indian spices to bring out its unique taste.
Story The most memorable story is about President George Bush making a comment about disliking Broccoli, which created a commotion among broccoli farmers, who then dumped a truckload of Broccoli on the White House lawns, to get his attention for a fair price in the market.
Nutrition Facts of Broccoli (BrassicaOleracea var italica)100g raw
| GI = 10 GL =3 | Minerals | Vitamins |
| Energy 34Kcal-1.5% | Sodium 33mg – 2% | Folates 63mcg – 16% |
| Carb. 6.64g – 5% | Potassium 316mg – 7% | Niacin 0.639 mg – 4% |
| Protein 2.82g – 5% | Calcium 47mg – 5% | Pantothenic acid 0.573mg – 12% |
| Total Fat 0.37g – 1% | Copper 0.049mg – 5.5% | Pyridoxine 0.175 mg – 13% |
| Cholesterol 0mg – 0% | Iron 0.73mg – 9% | Riboflavin 0.117mg – 9% |
| Dietary Fiber 2.6g – 7% | Magnesium 21mg – 5% | Thiamin 0.071mg – 6% |
| Manganese 0.210mg – 9% | Vitamin A 623IU – 21% | |
| Water = 89.3 g | Selenium 2.5 mcg – 5% | Vitamin C 89.2mg – 149% |
| Zinc 0.41mg – 4% | Vitamin E 0.17mg – 1.5% | |
| Vitamin K 101.6 mg – 85% |
(Source: USDA National Nutrient data base)
Health Benefits of Broccoli
- Broccoli Nutrition: rich in dietary fiber and proteins like Tryptophan. It has vitamin A, Beta carotene, Lutein, Zeaxanthin, Thiamine, Riboflavin, Niacin, and Pantothenic acid.
- Prevents Heart diseases: Along with Glucoraphanin, the high -fiber content in broccoli helps reduce LDL or bad cholesterol levels and keep the heart functioning properly. Fiber combines better with bile, making it much easier and efficient to excrete. Reducing bile has a strong impact on cholesterol levels, helping heart health. The flavonoid Kaempferol with its anti-inflammatory properties aids in maintaining heart health.
- Detoxifies the body: The presence of vitamin C, sulfur, and amino acids make broccoli a very good detoxifier. It helps remove free radicals, and toxins like uric acid from the body thus purifying the blood and keeping away toxin-related problems such as boils, itches, rashes, gout, arthritis, skin diseases like eczema.
- Anticancer potential: Broccoli has anti-cancer potential by removing extra estrogen from the body esp. in postmenopausal women. It also contains anti-carcinogenic compounds like Sulforaphane, Glucoraphanin, Di-diindolylmethane, Isothiocyanates, Beta-carotene, and Selenium in it. Other nutrients that act as anti-cancer agents are vitamin C, A, & E, zinc, potassium, and certain amino acids.
Spice Power
- Turmeric powder: helps eliminate depression, alleviate pain, slow down aging, protect the digestive tract, and prevent cancer.
- Red chili powder: reduces arthritic pain by causing irritation in the applied area, thus helping to distract the nerves from joint pains due to arthritis.
- Coriander powder: boosts the immune system by being packed with vitamin C, a stimulant that can improve the body’s defenses. weight loss Can speed up metabolism due to the presence of B vitamins.
- Cumin powder: Helps relieve stress and anxiety that cause insomnia. Maintains healthy skin and prevents premature aging. Prevents diabetes by reducing the chances of hypoglycemia. Beneficial for lactating mothers.
- Dosai chili powder: Same as chili powder but capsaicin strength is weaker than cayenne pepper.
- Lemon juice improves skin quality, encourages weight loss, improves digestion, and acts as a breath freshener.
Method to cook Broccoli Sauté
- Cut the broccoli into florets. Rinse in water and drain. (2 min.)
- Cook cut pieces in the microwave with salt and spices. (4 min.)
- Heat the oil in a frying pan, until smoking hot. Add mustard seeds and cumin.
- When the mustard seeds splutter, add cooked broccoli spears.
- Sauté on medium heat until all the water has evaporated. (4 min.)
- Garnish with lemon juice and Dosai chili powder.
Alternate direct heat. stir- fry method
- Heat the oil in a frying pan. Add mustard seeds and cumin. (2 min.)
- Add broccoli, salt, and spices after the mustard seeds splutter.
- Cover with a lid and allow to cook in its own moisture.
- Open the lid to stir broccoli at two-minute intervals, until soft & garnish as above. (8 min.)
- Garnish with lemon juice and Dosai chili powder.
Serve Broccoli Subzee with Quinoa, Tomato /Lemon Rice, Noodles, or Chapatis .
TIPS
Quick Dosai chili powder : Mix 1 tsp. urad dal powder, 1/2 tsp. red chili powder & 1/2 tsp.hing powderSprinkle Parmesan cheese powder on top to make it protein rich. Use non dairy cheese for vegans
