Broccoli

 Broccoli, a nutrient-rich plant consisting of small green buds and stems similar to cauliflower, comes from the cruciferous family such as cauliflower, cabbage and Brussels sprouts. Broccoli, whose body is between 5-10 cm and its length is around 30-50 cm, has three different varieties that vary according to its color and are called white-headed, purple-headed and green-headed. Cauliflower-like white ones are called head broccoli, and those with flower parts coming out from the sides are called shoot broccoli.

What are the benefits of broccoli?

Broccoli, which is very beneficial for health, is very rich in antioxidants, which is effective in preventing cancer, diabetes, serious diseases related to the heart and digestive system, strengthening the immune system and delaying aging. At the same time, thanks to the beta-carotenes it contains, it supports the prevention of stomach, esophageal and intestinal cancers. When consumed regularly, it eliminates iron and mineral deficiencies in the body, helps to keep the skin alive and healthy by balancing the pH level of the body. A pinch of broccoli, which is also very rich in vitamins K and C, calcium, magnesium, zinc and phosphorus, is enough to meet more than half of the daily calcium need. In this respect, it also affects the development of bone and dental health. Thanks to the chromium contained in it, it regulates blood sugar and contributes to healthy insulin secretion. In addition to all these, due to its folic acid content, it is recommended to be consumed especially during pregnancy and lactation.

History of broccoli

Broccoli, which is known as “broccolo” meaning cabbage sprouts in Italy, began to be grown in Europe in 1988 and then produced and sold to the whole world by Italian brothers D'Arrigo, who were born in Sicily and live in the USA. Although it is said that its origins date back to the Roman Empire, there is no definitive proof of the accuracy of this information. The vegetable, whose use became widespread in the early 20th century, is mostly grown in Southern Europe and the USA. Today, it is mostly grown in the state of California, USA. It can be said that the production of broccoli, which was known as an exotic plant when it was first discovered, increased gradually as the benefits were discovered. Calabrese is the most popular type of broccoli, which has been widely grown in our country recently.

How is broccoli grown?

Growing broccoli is similar to growing cabbage and cauliflower. Seed plants bloom just like cauliflower and it is difficult to grow in summers and in climates where the average temperature exceeds 20 degrees. Organically rich and loose soil is very suitable for growing broccoli. It is necessary to support unsuitable soils with fertilizers and vitamins. After the broccoli seeds sown in the fields in July and August become seedlings, they are transported to their main growing place and the seedlings are planted at equal distances with 30 cm intervals. Harvesting is done before the small buds on the immature flower heads open. After the main flower heads are collected, the developing side flower heads are collected. 

In which season is broccoli eaten?

Just like cruciferous vegetables, broccoli should be consumed during the winter months. The seeds sown in the summer are ready for winter and come to the table fresh. Although it is possible to find fresh ones from November to March, it is not true to say that the season is limited to three months. Although it is on the shelves in other seasons thanks to the progressive greenhouse cultivation, it is beneficial to consume fresh vegetables as they have higher nutritional value in the season. 

What should be considered when choosing broccoli?

Broccoli, which is normally dark green, purplish and sage in color, should not be purchased if the broccoli is yellowed, pale and has lost its vitality. Each fresh vegetable has its own unique scent. Since this smell disappears in vegetables that have lost their vitality and lost their nutritional value, you should pay attention to the smell when purchasing. Since the melting or distorted appearance of the leaves may be a sign that the broccoli is infested, the balls should not look like they have melted or gnawed. The ones whose flower parts are tight and whose stems can be separated easily should always be preferred. 

How to store broccoli?

When broccoli is bought fresh, it can keep its freshness in the refrigerator for 5-7 days. If you want to preserve it for a longer time, you should put it in a container filled with water so that the stems remain inside, and cover the flower parts with a transparent bag. Changing the water regularly every day will make the vegetables last longer. Another storage method is to wrap it in a paper towel. You can store the vegetables that you give light moisture by wrapping them in a paper towel. If you want to consume it out of season, you can put it in the deep freezer. However, as with other vegetables, just bagging and removing causes broccoli to lose its freshness, so you have to boil it for 3 minutes by throwing it in boiling water before putting it in the freezer. You can shock the cooled vegetable by keeping it in ice-filled cold water for 3 minutes,

How to cook broccoli?

This useful vegetable, which can be cooked in many different ways or eaten raw, can be used to make soups, salads and many dishes. Boiling method is important in terms of minimizing nutritional value losses. In this method, broccoli should be kept in hot water just enough to change color, that is, for about 10 minutes. Another most preferred method for this type of vegetable is steam cooking. With this method, you can make the broccoli ready to eat by keeping it in the steam of two glasses of water for 5 minutes. In addition to these methods, you can cook broccoli in the oven or on the grill, or you can consume it raw. For raw food, you should separate the leaves with your hands and do not use metal cutters. Then you should wait for a while in vinegar water and wash it in plenty of water.  

What goes well with broccoli?

Broccoli, which can be consumed with almost every meal, serves as a good side dish when served boiled alongside meat, chicken or fish in main courses. Like cauliflower, the salads of the vegetable that can be prepared alone are also very tasty. Broccoli, which is preferred as an appetizer with yogurt and garlic, also suits vegetable soups very well. You can also use broccoli in soups prepared from legumes such as lentils and ezogelin, or you can make a delicious gratin in the oven by mixing it with yogurt, egg and flour. Broccoli is definitely a good alternative when preparing detox drinks. Finally, you can prepare a wonderful salad by pouring the sauce you prepared from the trio of olive oil, lemon and garlic on steamed or raw broccoli and adding various greens according to your preference.

What to use instead of broccoli?

You can choose vegetables from the cruciferous family such as cauliflower, cabbage, radish, purple cabbage instead of broccoli. Chard is a vegetable close to broccoli in terms of vitamins and fiber it contains. Winter vegetables such as spinach, leeks, celery and Jerusalem artichoke will also replace broccoli as they contain similar vitamins.