Sicilian broccoli is rich in minerals and vitamins and has a high antioxidant and satiating power. Let's see together how to prepare it and what are all the benefits!
- Properties and benefits of Sicilian broccoli
- Calories and nutritional values ​​of Sicilian broccoli
- Ally of
- A recipe up your sleeve
Sicilian broccoli or broccoli cabbage (Brassica oleracea, var. Italica) is a vegetable belonging to the Brassicaceae family, also known as Cruciferous, which also includes cauliflowers and Brussels sprouts.
It is rich in nutrients and properties and, like all vegetables, should be included in your diet regularly. Let's find out better.
Properties and benefits of Sicilian broccoli
Sicilian broccoli has a sweetish flavor, is easy to cook and also has numerous properties and benefits. Let's see some of them:
- They are rich in minerals and vitamins, such as vitamin C, vitamin K1, folate, iron, potassium and manganese.
- Broccoli is rich in antioxidant molecules, including sulforaphane, carotenoids, campferol and quercetin.
- Thanks to the high antioxidant activity, broccoli reduce the risk of getting cancer.
- They improve cholesterol levels.
- They reduce cardiovascular risk.
- They reduce the risk of developing eye diseases age related.
Calories and nutritional values ​​of Sicilian broccoli
100 g of broccoli provide:
- 24 kcal
- 3,4 g protein
- G carbohydrates 2
- Sugars 25 g
- 0,3 g fat
- Fiber 3,1 g
Ally of
Cardiovascular system, eyes, skin.
A recipe up your sleeve
For those who don't like vegetables, inventiveness in the kitchen can really make a difference! Here is a healthy, tasty and nutritious recipe to make with Sicilian broccoli: pasta with broccoli pesto.
Ingredients
- 1 Sicilian broccoli
- 20 g of toasted almonds
- 1 tablespoon of parmesan
- 1 tablespoon of EVO oil
- 160 g of wholemeal pasta
Preparation
- Steam the chopped or blanched Sicilian broccoli for 5-6 minutes in water.
- Once cooked, drain it without throwing away the cooking water, in which you can cook the pasta.
- Cook the pasta in salted water according to the cooking times and, in the meantime, grind all together the cooked broccoli, toasted almonds, parmesan and extra virgin olive oil, until it reaches a creamy consistency.
- Once cooked, drain the pasta and toss with the broccoli pesto.
Bibliography and sources
Epidemiological studies on brassica vegetables and cancer risk, Cancer epidemiology, biomarkers & prevention
In vitro Bile Acid Binding of Mustard Greens, Kale, Broccoli, Cabbage and Green Bell Pepper Improves with Sautéing Compared with Raw or Other Methods of Preparation, Food and Nutrition Sciences
Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage, Nutrition Research
Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study, Investigative ophthalmology & visual science
Food composition database for epidemiological studies in the country, European Oncological Institute
