I broccoli
Alimentazione e trattamenti naturali per il benessere e lasalute - Dr.ssa Michela Barducco - Dietista - Master in Floriterapia

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I broccoli

I broccoli fanno parte della famiglia delle crucifere, che riunisce anche cavoli, cavolfiori e cavolini di Bruxelles, tutti caratterizzati da effetti antitumorali.
I broccoli sono poveri di calorie (27 kcal/100 g) ma ricchi di fibre (3,1%), vit. C (54 mg/100 g), vit. A (2 mcg) e potassio (340 mg/100 g); hanno effetti antiossidanti e antitumorali.
Dato che la vit. C è termolabile è preferibile ridurre al minimo i tempi di cottura; particolarmente indicata la cottura a vapore, in grado di limitare le perdite vitaminiche e di preservare il sapore e la consistenza: i broccoli cotti a vapore e conditi semplicemente con olio e sale sono un ottimo contorno.

Broccoli all'arancia (per 4 porzioni)
Cuocete a vapore 800 g c. di broccoli per c. 25'.
Ricavate la scorza di 1 arancia non trattata e tagliatela a listarelle fini e spremetene il succo; fate appassire uno scalogno tritato e le scorze d'arancia con poco brodo vegetale per qualche minuto, aggiungete il succo d'arancia e proseguite la cottura fino a ridurne il volume alla metà.
Aggiungete un pizzico di sale, una macinata di pepe e i broccoli; fate insaporire qualche minuto e regolate il sale. A fine cottura condite ogni porzione con 1 C di olio.


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