At the statement of its name, broccoli regularly makes our darlings shudder! But this elegant green vegetable turns out to be one of our best health allies. Its origins date back to the Roman era and, geographically speaking, this vegetable is native to Calabria in southern Italy. Moreover, its name comes from “brocco” which means “grows” in Italian. This member of the cruciferous family would have been developed from the cultivation of wild cabbage, just before the appearance of its cousin, the cauliflower. Very appreciated until the Renaissance, it was popularized by Catherine de Medici, who baptized it “Italian asparagus”. In France, it was not cultivated until the end of the 19th century. Since then, we have been delighted with broccoli and blooms abundantly on our stalls between October and March.
In video: 4 things to know about broccoli
>> Broccoli is a cocktail of vitamins. Parmi them, we recognize a high content of vitamin C (which gives us a peachy skin), B9 (which participates in the renewal of our cells) and provitamin A (an antioxidant). Note to athletes: i also contains vitamin B, which protects against muscle cramps. Broccoli also contains lutein and zeaxanthin, two antioxidants from the carotenoid family, which reduce the risk of cataracts. Other strong points: its mineral concentration (calcium, phosphorus, magnesium), protein and fiber. In his magic boot? Sulforaphane, a sulfur compound ideal for gourmets with asthma or those prone to chronic bronchitis.
How to get all the benefits
- Believed. This is ideal so as not to lose a crumb of its abundant vitamin C (106 mg / 100 g), more than two thirds of which are destroyed during cooking. You can cut it into bouquets to soak in a white cheese sauce as you do with the cauliflower. Or crumble it like a tabbouleh.
- Steamed. This is the safest way not to see its vitamins and minerals evaporate, but also its glucosinolates, which are very soluble in water. Likewise, this gentle heat cooking method optimizes the formation of sulforaphane, while it is very sensitive to high temperatures. In a steamer or wok, a few minutes are enough to tenderize it, to enjoy its crunchy texture.
- Whole. Do not remove its stem to cook it! It also contains valuable nutrients and cut into fairly fine sections, it is also delicious.
>> We also eat broccoli in summer! We are so used to preparing it in soup or gratin, that we forget that French broccoli season starts in June. Broccoli, like the colorful cauliflowers that arrive in July, make up an alluring summer collection that can be enjoyed in a salad. Cook them for 3 to 5 minutes in a wok or steam before leaving them to cool and season them. And above all, we avoid cooking with water where some of the good compounds escape …
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