Learning how to steam broccoli quickly and easily can actually help you eat more vegetables.Because you'll see how easy it is to turn a head of broccoli into a light side dish that plays well with chicken, fish, or steak, and only requires a drizzle of olive oil and some salt.Broccoli gets overcooked pretty easily when completely submerged in water, so use this technique to cook it to crispy perfection.For the easiest side dish, transfer to a serving plate, drizzle with olive oil, and sprinkle with salt. .
Is Fresh or Steamed Broccoli Better for Your Health?
Steaming vegetables preserves more nutrients than boiling, and it softens broccoli without adding fat, This helps you get the most nutrition with the lowest possible caloric intake while still producing an attractive flavor.According to a 2009 study at Zhejiang University in China, steaming is overall the best cooking method for broccoli because it caused the lowest cumulative nutrient loss.In 2006, a Polish study revealed surprising findings: Steaming broccoli actually increased levels of health-promoting and antioxidant compounds.The study's authors recommended regular consumption of steamed vegetables to improve health and nutrition.It may seem logical that eating broccoli in its fresh, raw and natural form is best for health, but research seems to contradict that idea.In fact, steaming broccoli lightly in a small amount of water actually can improve not only its flavor and appeal, but also its benefit to your body. .
Steamed Broccoli Recipe
Seasoned with salt, pepper, and a big squeeze of lemon juice, it's a delicious healthy side dish.When I need a super-fast, super-fresh side dish to round out a meal, I make this steamed broccoli recipe.The whole process takes under 10 minutes, prep time and cleanup included, and the results are always delicious.I love it on its own (the steaming brings out the broccoli’s natural sweetness), but it’s even better with salt, pepper, and a big squeeze of lemon juice on top.Add the broccoli florets to a steamer basket, and place it in a saucepan filled with 1 inch of water.Before I serve it, I toss it with salt, pepper, olive oil, and a big squeeze of lemon juice so that it’s nice and bright.If I’m not serving steamed broccoli as a side dish, I like to add it to grain bowls or toss it with noodles. .
Can You Eat Raw Broccoli? Benefits and Downsides
Broccoli can be prepared in numerous ways, including sautéed, steamed, boiled, or roasted, but it can also be served raw in salads or with dips.Use your fingers to rub clean any noticeably dirty spots and gently pat the broccoli with a paper towel until it’s completely dry.Another study noted that microwaving, boiling, and stir-frying caused significant losses in vitamin C and chlorophyll, a health-boosting pigment that gives broccoli its green color ( 4 ).Steaming broccoli appears to offer the greatest retention of these nutrients, compared with the other cooking methods mentioned ( 4 ).Sulforaphane has been linked to various health benefits and may help protect against heart disease, cancer, diabetes, and digestive issues ( 5 , 6 , 7 , 8 ).Specifically, cooking may boost broccoli’s content of carotenoids, which are beneficial antioxidants that help prevent disease and enhance the immune system ( 10 , 11 ).Summary Cooking broccoli may significantly increase its antioxidant activity but decrease its content of heat-sensitive nutrients like vitamin C and sulforaphane.FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) are poorly absorbed short-chain carbs that are found naturally in foods, including cruciferous vegetables like broccoli ( 12 ).Both cooked and raw broccoli offer beneficial nutritional profiles that are rich in fiber, antioxidants, and important vitamins and minerals ( 1 , 13 ). .
The healthiest ways to cook veggies and boost nutrition
Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients.For example, compared to raw, "studies found that eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A," said registered dietitian Elaine Magee, author of "Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well."."When buying fresh broccoli, look for firm florets with a purple, dark green, or bluish hue on the top," Magee said."So unless you are going to drink the water along with your vegetables, such as when making soups and stews, these vitamins are typically poured down the sink.Another 2009 study found peas, cauliflower and zucchini to be particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants.A 2003 study found significantly higher levels of phytonutrients in zucchini, carrots and beans cooked with minimal water.Phytonutrients are compounds naturally found in plants that provide health benefits and disease protection in the human body.Avoid microwaving cauliflower to preseve vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer.Not only does it maximize flavor, but the addition of olive oil "appears to increase the absorption of phytonutrients like phenols and carotenes," said Magee, who is also the corporate dietitian for the grocery firm Albertsons Companies.2015 study linked sauteing certain highly popular Mediterranean vegetables, such as eggplant, in extra-virgin olive oil with an increase of antioxidants that can protect against cancer.Contrary to grilling, which normally involves some sort of charcoal, "griddling" uses a pan with distinctive raised edges and is normally done on the stove or in the oven.The 2009 Spanish study found artichokes, asparagus, broccoli, celery, eggplant, green beans, onions and spinach kept their antioxidant capacity after baking."As researchers have begun to see patterns emerge that show how various food components and cooking methods actually work together to yield even greater health benefits," Magee said, "the study of nutrition has been taken to a higher level.But Magee added that for days when you're too busy to look up the latest research, here's how to boil it down (so to speak): Default to steaming and microwaving with just a little bit of water, throw in a splash of olive oil when you can, and your veggies -- and body -- will thank you. .
Three Easy Ways to Steam Broccoli
Steaming softens broccoli's sometimes bitter taste and coaxes out its inner sweet and nutty flavor.Top steamed broccoli with a bit of salt and pepper, a pat of butter to meld with its earthy flavor, a sprinkle of soy sauce or tamari for something simple and delicious, or a drizzle of toasted sesame oil to really highlight its nuttiness.Add about 1/2 teaspoon fine sea salt and at least a handful and up to 2 pounds of trimmed and cleaned broccoli florets.Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits.Cover the bowl with a microwave-safe lid or plate (avoid plastic wrap in microwaves) and cook on high power for 1 minute.Crisp-tender broccoli will last longest if it is cooled and dried prior to storing in a sealed container in the refrigerator. .
How to Steam Broccoli (Perfect Steamed Broccoli)
It also pairs quite nicely as a healthy side dish with so many different things such as chicken breast, steak, or pork roast.Not only do we love the flavor and vibrant green color of this cruciferous vegetable, but broccoli so good for you!Why make steamed broccoli Health side dish: steamed broccoli is made without any oil or fat, making it lower in calories, carbs, and fat.You only need 2 simple ingredients in order to make steamed broccoli and one of them is water!Our preferred method of steaming broccoli is in a pot with a steamer basket.Add water to a large saucepan and place a steam basket into the pot.Turn the burner to high and bring the water to a boil.Then, cover the pot and let the water continue to boil for 4 minutes.After 4 minutes, remove the broccoli from the steam basket and enjoy.Add water to a large saucepan and then place the broccoli florets on top.Turn the burner to high and bring the water to a boil.After 4 minutes, carefully strain the water from the broccoli and enjoy.Carefully remove the broccoli from the microwave (it will be let) let cool for a few moments and enjoy.Steam your broccoli for more time, around 30 seconds to 1 minute longer using any of our methods.While basic steamed broccoli on its own is sometimes all you need, we also love flavoring it to pair with whatever we are eating.We’ll give you the best tips and tricks for grilling steak like a professional.Let it cool completely and then transfer it into an airtight container for up to 3-5 days. .
Effects of different cooking methods on health-promoting
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How to Cook Broccoli (5 Easy Methods)
Learn how to cook broccoli 5 different ways by microwaving, steaming, sauteing, roasting, and boiling!Mushy, overcooked, and drab green color can be easily avoided for a more delicious experience.Make sure to select broccoli that is deep green in color, with firm florets and stem.The large crown can be swiftly broken down into smaller, more palatable sized pieces that resemble tiny trees.All of these methods I’ve standardized for 1 large head cut into about 2-inch size florets, yielding 6 cups of broccoli.If you want the stem extra tender, peel the stalks with a paring knife or peeler for each floret.Microwave technology utilizes electromagnetic waves to cook the broccoli from the inside very efficiently.Be careful removing the plastic wrap or plate, the steam is extremely hot and can burn!Make sure to keep an eye on the cooking time, as each minute in the heat environment can rapidly change the texture from crisp-tender to mushy.Adding the florets to rapidly boiling salted water for just a few minutes instantly changes the color and texture.This works great for broccoli salad, meal planning, or prepping a side dish in advance.The trick is to saute for the first few minutes to encourage browning, and then just add a few tablespoons of water, cover, and steam the veggies until fork tender.By preheating the baking pan and then adding the broccoli encourages Maillard browning to occur much quicker.Tossing the broccoli in olive oil, sugar, salt, and pepper get those crispy crowns and stalks.If you are feeling adventurous, give broccoli rice a try for a low carb side dish.Steaming, sauteing, stir-frying, microwaving, and roasting retains the most nutrients because the cooking time is brief and exposure to water is at a minimum.Learn how to cook broccoli 5 different ways by microwaving, steaming, sauteing, roasting, and boiling!Very carefully lift the lid to check if the broccoli is bright green and crisp tender.Steamed Broccoli Fill a medium pot with enough water on the bottom to not touch the steamer basket.Add the broccoli florets and cook until bright green in color and crisp tender, about 1 to 2 minutes.Add the water and cover, cook until broccoli turn bright green and crisp, 2 minutes.In a medium bowl toss broccoli with olive oil, sugar (if using), salt, and pepper. .