Can you eat broccoli raw?

Winter cauliflower, crumbled cabbage, broccoli - the popular, closely related cauliflower Related cabbage has many names, but is probably best known as broccoli. Characteristic is the deep to blue-green broccoli head, which is divided into numerous florets and which are still closed inflorescences. The vegetables are considered a local superfood because they are rich in vitamins, minerals and other healthy ingredients. In order not to destroy these, you should not cook broccoli vegetables.

Eat broccoli raw

Some vegetables are actually harmful raw, which is why they should only be eaten cooked. Mainly green beans and potatoes, but also unripe tomatoes, eggplants, rhubarb and wild mushrooms are harmful to health when raw. Five to six uncooked French beans are enough to cause painful symptoms of poisoning. Many people believe that the crumbled cabbage is poisonous when uncooked, which is why the tender florets are usually boiled in water. However, this is a old wives' tale: raw cabbage vegetables are by no means poisonous, on the contrary, they are very healthy.

ingredients

Reason for the health-promoting effects of unheated broccoli florets - for example in a colorful salad taste great - these are the valuable ingredients that result from cooking or other forms of preparation associated with heat be destroyed. 100 grams of fresh vegetables contain almost the daily requirement of an adult for vitamin C, which is known to be very sensitive to heat. The type of cabbage is particularly known for its high content of sulforaphane or mustard oil, which on the one hand is responsible for the characteristic aroma of the vegetable is responsible, on the other hand, in studies but also as a preventive measure against certain forms of cancer showed effectively. But this substance is also washed out during cooking and is no longer available in heated broccoli dishes, or only available in small quantities.
On average, 100 grams of raw broccoli contains these vitamins:

• Vitamin E: 0.61 milligrams
• Folic acid: 39 micrograms (roughly the daily requirement of an adult)
• Beta-carotene (precursor of vitamin A): 850 micrograms (daily requirement of an adult)
• Vitamins B1: 0.10 milligrams.
  • B2: 0.18 milligrams
  • B6: 0.28 milligrams
  • C: 94 milligrams (roughly the daily requirement of an adult)
  • K: 179 micrograms (approx. three times the daily requirement of an adult)

In addition, 100 grams of crumbled cabbage are rich in these minerals and trace elements:

• Potassium: 256 milligrams
• Magnesium: 18 milligrams
• Iron: 58 milligrams
• Calcium: 58 milligrams
• Phosphorus: 63 milligrams
• Copper: 56 micrograms
• Zinc: 0.46 milligrams
• Fluoride: 10 micrograms
• Iodide: 15 micrograms
• Manganese: 469 micrograms

Furthermore, this superfood contains almost all essential and non-essential amino acids, but only a few fatty acids and also only a few calories: there are only between 28 and 34 kilocalories in the green vegetables, and only a few at around three grams Carbohydrates.

tip: Raw broccoli should also be eaten because the vegetable has a lot of antioxidants such as Contains indole-3-carbinol and thus cell damage - which in turn promotes the development of cancer - impede.

Edible ingredients

Basically, all parts of broccoli are edible. However, the tender florets are particularly suitable for raw consumption, while the stalk is too hard. However, you can use this to make a broccoli cream soup, whereby you only add the florets here shortly before the end of the cooking time. Broccoli leaves are also healthy and tasty. They taste good fried with onions and bacon and topped off with broth, like spinach in soups and casseroles or raw in a smoothie. Another interesting recipe is “broccoli leaf roulades”: wrap the meat or another one Simply fill in fresh broccoli leaves and then prepare the roulades as usual to.

tip: Romanesco, a close relative of crumbled cabbage and cauliflower, is also very healthy when eaten raw. The low-calorie vegetable is full of vitamin C, beta-carotene, folic acid and niacin.

Broccoli sprouts

Broccoli sprouts, the young seedlings, are also very healthy and wonderful to eat raw and use as a topping on bread or in salads. In contrast to vegetables, however, sprouts are available all year round and can be grown on the window sill at home. All you need are broccoli seeds and some pulp or cotton wool. Keep the seeds as moist as possible and place them in a light place so that you can enjoy the seedlings as soon as possible.

tip: With us, the crumbly cabbage is in season between June and October, during which you can get the vegetables from regional cultivation. Outside of this time, it mostly comes from growing areas far away and therefore has a long journey to get to your supermarket. Such vegetables are not only questionable for ecological reasons, but have also lost many of their vitamins and other ingredients. Broccoli sprouts can therefore be a good alternative.

Raw broccoli in pregnancy

Many pleasures are forbidden during pregnancy: raw or smoked meat products, raw milk and Raw milk products and other foods can transmit pathogens and are extremely beneficial to baby's health be harmful. Raw broccoli dishes, on the other hand, are completely safe for pregnant women and, due to the high content of calcium, iron and folic acid, are recommended for both expectant and nursing mothers. Pregnant women are allowed to eat plenty of raw vegetables, breastfeeding women, however, have to be careful: cabbage dishes can be used in babies Colic cause, which is why you initially only consume small amounts and thus the tolerance of the vegetables by your child testing. Be sure to wash and clean the crumbled cabbage carefully before preparing it.

Flatulence after eating cabbage

Like all cabbage vegetables, broccoli also contains a lot of fiber, which is very beneficial for intestinal health, but can cause painful flatulence in sensitive people. However, these are not harmful, just uncomfortable and can be prevented with a few tricks:

• Eat raw vegetables cut into small pieces or chopped
• Slowly get your body used to raw broccoli
• at first only eat small amounts and increase slowly
• Best tolerated when mashed in a smoothie

The crumbled cabbage tastes best in fresh smoothies anyway, with (light) grapes and cucumber. with pineapple and banana or with spinach and apple. Top up the mixes with water, soy milk or yogurt, depending on your taste. In contrast to pure fruit smoothies, such a mix contains little sugar, but many other healthy ingredients.

vitamin-friendly preparation

No matter how healthy the broccoli may be, some people do not like to eat it raw or, despite their best efforts, cannot tolerate it. Nevertheless, you do not have to do without this superfood, you can prepare it in a way that preserves vitamins. The crumbled cabbage is more digestible, but still contains its health-promoting ingredients. Instead of boiling the delicious vegetables in lots of water until they are soft, you should do them

• steam
• blanch
• steam cooking
• or fry.

Most vitamins will be retained if you cook the florets in a steamer with a lid on for about five to six minutes. They keep their bite and their beautiful green color. When steaming, on the other hand, you only use a little water; when blanching, the florets stay in the boiling water for only one to two minutes. Broccoli also stays crispy when roasting, which you can use when preparing a vegetable pan or similar. ä. Always put some fat in the pan and add the broccoli florets just before the end of the cooking time.

storage

Use the crumbled cabbage as fresh as possible, because the vegetables only last for a maximum of two to three days - even if they are chilled in the refrigerator. If the head is already too old, many of the valuable ingredients as well as the characteristic, fine aroma are lost. Therefore, when buying, make sure that

• gripped heads do not yet secrete condensation water under the foil
• the broccoli has not yet turned yellow
• or has brown spots.

If a broccoli dish also tastes noticeably bitter, you should no longer eat it. In contrast to bitter zucchini or pumpkin dishes, this is not harmful to your health, However, it is evidence of overaged or incorrectly prepared vegetables and can cause stomach and intestinal problems. It is therefore best to always process crumbly cabbage fresh, store it in the vegetable drawer of the refrigerator for a maximum of one or two days or freeze it immediately after harvesting or freezing it. the purchase one.

tip: Contrary to some kitchen advice, you don't have to blanch broccoli before freezing it. On the contrary: Wash and clean the vegetables, then dry them well and cut them into bite-sized florets. This is the best way to freeze it.

What Goes With Raw Broccoli?

Above all, it tastes good with raw broccoli

• (roasted) nuts and seeds, e.g. B. Walnuts, sunflower and pumpkin seeds
• various vegetables such as tomatoes, peppers, zucchini and mushrooms
• Fennel bulbs or seeds (also helps against flatulence)
• chopped coriander (also effective against flatulence)
• Garlic, pressed or chopped
• Raisins and pomegranate seeds

Natural yoghurt or light balsamic vinegar and an aromatic oil (e.g. B. Use walnut oil).