Even though they differ greatly in size and color, broccoli and cauliflower have a lot in common. Ahead of all: they are among the healthiest vegetables of all. Both broccoli and cauliflower are said to not only boost the immune system with vitamins, but even help fight various types of cancer and improve UV protection of the skin.
Broccoli and cauliflower – ingredients and calories.
Broccoli provides plenty of vitamin C – twice as much as cauliflower, in fact – which helps protect against colds. In addition, an average serving contains about 115 milligrams of calcium – a relatively large amount for a vegetable. That’s why broccoli is a valuable source of calcium for vegans and people with lactose intolerance.
In addition, both broccoli and cauliflower contain not insignificant amounts of:
- Iron
- Magnesium
- Potassium
- Folic acid
- Carotene
At the same time, broccoli and cauliflower are among the very low-calorie vegetables. If they are gently steamed, there are just 25 calories in 100 grams of the vegetable. Nevertheless, broccoli and cauliflower contain relatively high levels of fiber and chromium, which makes them ideal foods for dieting.
Broccoli and cauliflower – healthy and rich in vitamins.
Some time ago, scientists discovered the cancer-preventing and even cancer-inhibiting effects of broccoli.
Its ingredient sulforaphane proved helpful in several studies against:
- Bladder cancer
- Breast cancer
- Prostate cancer
- Colorectal cancer
In this regard, regular consumption of broccoli is believed to prevent cancer and even inhibit tumor growth when the disease is present.
Researchers suspect the same effect in other cruciferous vegetables, including cauliflower. Due to their loose, tender structure, both vegetables are easy to digest and chew. Therefore, broccoli and cauliflower are also suitable for feeding sick people and people with food intolerances.
Broccoli and cauliflower – almost too good to cook.
To get the most out of all their valuable ingredients, broccoli and cauliflower should only be processed gently. In many recipes, it is advised to boil the vegetables. However, it is much healthier to steam broccoli and cauliflower only lightly. They can then be prepared for a wide variety of recipes, such as broccoli casserole or cauliflower with toasted breadcrumbs, boiled eggs and ham.
Raw food lovers can also enjoy broccoli completely raw as broccoli salad with balsamic vinaigrette. In winter, cream of broccoli soup or hot cauliflower gratin is especially popular. If the vegetable is cooked or boiled as a whole head, the hard stalk should be scored with a knife beforehand so that it is finished at the same time as the florets.
Buying, storing and processing cauliflower
Cauliflower comes in the classic white variety, as well as green and purple variations. In any case, when buying, make sure that the vegetable does not have dark spots, because this indicates a long, improper storage.
It is recommended to buy cauliflower whole with its large green leaves, because they envelop the tender florets and protect them from bumps and drying out. If the leaves and stalk are vibrant green and the “flower” is pure white, the cauliflower is fresh and good.
It should be processed within two to three days, but can also be canned well or – in blanched form – frozen.
Broccoli: what to look for when buying and storing it
Fresh broccoli can be recognized by crisp, green leaves and a closed flower. Broccoli that has blossomed is inedible and should not be sold.
Broccoli should also be processed at home as quickly as possible. Before that, it is stored under plastic wrap in the refrigerator. Thoroughly washed, cut into small florets and blanched, broccoli may also be frozen without hesitation.
