My dog loves broccoli as if it were a meaty bone, of course with a little ghee and parmesan. I don’t know if the first time he tried it he fell in love with this vegetable because of the parmesan or because of the broccoli and its properties. In fact, you tell him “today we are eating broccoli” and he drools. Could it be that the question is how and where you first try a food and that It will determine whether you like it or not.?
I think it could totally be like that and that when our intestinal bacteria receive beneficial foods that contain substances that feed them, they send metabolites to our brain to make us want to eat it again. Surely until now you thought that it was your desire that decided what to eat. Well, the next time you want to eat something, ask yourself if it’s you or what bacteria needs it. The question is whether they are beneficial bacteria or quite the opposite.
Ingredients
- 500 g broccoli, cut into small florets.
- 140g grated mozzarella cheese, or a dairy-free vegan version.
- 240 ml (1 cup) tomato sauce (you can use any homemade sauce).
Elaboration
- Cook the florets for 10 minutesuntil they are tender but firm. If you don’t have a steamer, place a metal strainer or heat-resistant colander into a pot of boiling water, making sure the florets don’t touch the water. You can also use a heatproof plate inside the pot, elevating it slightly with a cup or inverted bowl, allowing the steam to cook the broccoli.
- Place the florets on trays lined with baking paper, crush them slightly with the base of a glass (use baking paper to prevent them from sticking) and dry them with absorbent paper, if necessary add a little oil, pepper, grated parmesan and salt to taste to give it more flavor.
- Top each floret with a tablespoon of tomato sauce and grated cheese to taste. Reserve the rest of the sauce as a dip.
- Bake at 190°C for 20-30 minutes, until the cheese is golden and bubbly and the broccoli is crispy on the edges.
- Let cool slightly before serving and serve with the remaining tomato sauce.
Broccoli properties
Broccoli is known to be an excellent source of vitamin Kkey to maintaining strong bones, and vitamin C, essential for general health. This vegetable, whether raw or cooked, contains FODMAPs, short-chain carbohydrates that can cause gas and bloating in some people. Cooking it helps soften its fibers, making it easier to chew and digest. Including both raw and cooked broccoli in your diet is one way to maximize its benefits.
PREVENTION AGAINST CANCER: Broccoli contains glucosinolates, phytochemicals with anti-cancer properties, which have been associated with the prevention of various types of cancer, such as bladder and colon cancer. Although these effects are promising, studies still require more research to fully confirm them.
STRONG BONES: Thanks to its high vitamin K content, broccoli improves the ability of bones to absorb calcium. Research indicates that consuming enough vitamin K can significantly reduce the risk of osteoporosis.
IMMUNE SUPPORT: This vegetable is an outstanding source of vitamin C, which strengthens the immune system by enhancing the functions of defensive cells, thus helping the body to fight infections more effectively.
References
- 1Yanaka A. Role of Sulforaphane in Protection of Gastrointestinal Tract Against H. pylori and NSAID-Induced Oxidative Stress. Curr Pharm Des. 2017;23(27):4066-4075. doi: 10.2174/1381612823666170207103943. PMID: 28176666; PMCID: PMC5759180.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5759180/
- Bai Y, Wang X, Zhao S, Ma C, Cui J, Zheng Y. Sulforaphane Protects against Cardiovascular Disease via Nrf2 Activation. Oxid Med Cell Longev. 2015;2015:407580. doi:10.1155/2015/407580. Epub 2015 Oct 25. PMID: 26583056; PMCID: PMC4637098.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637098/
- Axelsson AS, Tubbs E, Mecham B, Chacko S, Nenonen HA, Tang Y, Fahey JW, Derry JMJ, Wollheim CB, Wierup N, Haymond MW, Friend SH, Mulder H, Rosengren AH. Sulforaphane reduces hepatic glucose production and improves glucose control in patients with type 2 diabetes. Sci Transl Med. 2017 Jun 14;9(394):eaah4477. doi: 10.1126/scitranslmed.aah4477. PMID: 28615356. https://pubmed.ncbi.nlm.nih.gov/28615356/
- Bauman JE, Zang Y, Sen M, Li C, Wang L, Egner PA, Fahey JW, Normolle DP, Grandis JR, Kensler TW, Johnson DE. Prevention of Carcinogen-Induced Oral Cancer by Sulforaphane. Cancer Prev Res (Phila). 2016 Jul;9(7):547-57. doi: 10.1158/1940-6207.CAPR-15-0290. Epub 2016 Jun 23. PMID: 27339168; PMCID: PMC4930727.https://pubmed.ncbi.nlm.nih.gov/27339168/
- Vermeulen M, Klöpping-Ketelaars IW, van den Berg R, Vaes WH. Bioavailability and kinetics of sulforaphane in humans after consumption of cooked versus raw broccoli. J Agric Food Chem. 2008 Nov 26;56(22):10505-9. doi:10.1021/jf801989e. PMID: 18950181.https://pubmed.ncbi.nlm.nih.gov/18950181/
- Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World J Gastroenterol. 2017 Jun 7;23(21):3771-3783. doi:10.3748/wjg.v23.i21.3771. PMID: 28638217; PMCID: PMC5467063.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467063/