The broccoli, drug bróculi or broccoli is a silver family las Brasicàceas, otras varieties of cabbage are routed species, cauliflower and cabbage Brussels. Heads of floral and stem Thickness is to cultivate a cool climates.
From the nutritional point of view, is an excellent alimento con propiedades Bring in antioxidants due to its Vitamin C ( in 100 g contain a 60 mg Vit. C) Beta-carotene and, There is also what properties it reforzo ago beneficial for our immune system. Beta-carotene is stored in broccoli flowers.
Its potassium content promotes the functioning of the nervous and muscular. The other is also rich in Vit A, Niacin, Vit B1, B2, B6, Ac. folate and phytochemicals (glucosinolates / isothiocyanates / indoles ) latter property that gives a preventive effect of various types of cancer, as these substances increase the activity of enzymes in the body whose function is to eliminate carcinogens. Some research shows that it should consume 3 a 5 this vegetable servings per week to promote this effect Preventive.
For all these benefits of this Superverdura, we invite you to incorporate into the power of your entire family and we suggest these healthy recipes.
Lic. Del Boca, Maria Soledad
Nutrition, La Posada del Qenti
Healthy Recipe: Broccoli Gratin
- 1 broccoli
- 6 tbsp cheese spread
- 1 cup skim milk
- 1 tbsp oat bran
- 1/2 cup diced mozzarella
- Pinch of nutmeg , pepper
Cook broccoli in water previously washed and cut into florets heating the milk to break into boiling, apargar the heat and add the oat bran, spreadable cheese and mozzarella cubes. Season with nutmeg and pepper. Mix with broccoli. Distribute into a pie pan or ramekins with cooking spray moistened and carry hot oven 20 minutes approx, to grill.
Recipe Healthy: Cannelloni filled with vegetables ( 8 portions )
Pancakes : 200 cc skim milk 1 egg 2 tbsp cornstarch vegetable spray
Filling: 2 tsp olive Lube 1 large onion, grated 1 crushed garlic clove 1 cup fresh spinach cut into strips 2 cups cooked broccoli and cut into small pieces 1 cup sliced mushrooms 1 diced red bell pepper pepper to taste
Preparation of cannelloni: bring all ingredients to a bowl and whisk vigorously. Moisturizing pancake with vegetable spray, prepare the pancakes and then fill.
In a pan add the 1 tsp. olive oil and cook the onion and garlic, spice, add remaining filling ingredients and cook for 10 minutes.
Allow to cool and fill the cannelloni. Place in a baking dish with cooking spray moistened.
Prepare a bechamel sauce and fileto light or cannelloni bathed with this sauce. Gratinating 1 port health feta cheese.
Carry preheated oven for 20 minutes.
The pulses always been considered a source of carbohydrates and very good for their amount of proteins, por eso se las considero “la proteína del pobre” ya que reemplazaban las de origen animal.
Today its value is being highlighted as vegetable protein and incorporate many developed countries to their diet as a supplement to a balanced menu.
WHO (World Health Organization) recommended per capita consumption 80 gr. per day of pulses.
Argentina is developing over the crop for export, but per capita consumption is very low. It is used in Spanish dishes and oriental origin as part of their culture.
Chickpeas are a good source of carbohydrates and proteins, high in fiber and very versatile in use.
Its digestibility and absorption after cooking is almost as complete as that of cereals, levels exceeded 95%. The fiber is part of its integument or molting which makes it harder for the cooking time.
In the market there are two varieties the: Kabuli and Desi with different nutritional characteristics.
Variety Desi have more protein and its cultivation is for chickpea flour, variety Kabuli is richer in carbohydrates and is used more in grains. Both approximate calories per 100 gr are between 350 – 446 cal, cooking time, greater than 50 minutes.
Why incorporate them into our diet?
- Being rich in protein and carbohydrates.
- For a source of iron, calcium and magnesium.
- Being rich in Vit. A, B1, B2 and C.
- For their high amount of dietary fiber.
- Being highly digestible.
- For its wide variety of uses in the kitchen.
Secrets in the kitchen
Wash them with cold water to remove dirt, soak in cold water to prevent the loss of vitamin B complex, by 12 hs., in this way the seed is hydrated and softened for baking, this should be a covered pot and can add a sprig of herbs. The cooking should be slow to prevent the grain is open and separate the skin. No salt water is recommended to prevent the grain hardens.
Recipe to delight and try new options
Potage of chickpeas and chard
- Chickpea 300 gr.
- Big Onion 1.
- Garlic 1 tooth.
- Bellies: 150 gr.
- Lean beef meat.
- Olive oil 2 tablespoons.
- 1 bundle of chard.
- Salt and pepper to taste.
- Hard Eggs 2 units.
Cook the beans as above.
Chop the onion, garlic, bacon and meat into pieces, saute all together in a pot with olive oil, hot.
Furthermore chard leaves washed and cut into strips, drain the chickpeas and save the cooking water of the same.
Add the chickpeas to the pan and then cover with water spinach reserved, condimentar to taste, cover and cook for 20 minutes, until the chickpeas are tender. Turn off heat and chop the boiled eggs spreading over the preparation.
If this "recipe you liked" compartila with your friends and enjoy the good times together with a nutritious meal.
Nutrition – La Posada del Qenti
Processed foods, order unlike natural, are those who have been subjected to different manufacturing processes and production, to remain in good condition, even after a while of being produced.
The modern industrialized food style, generates largely, the basis of a systematic disorder negatively alters our metabolic function and the whole body in general. Industrial processing substantially affect the main food, depriving them of essential nutrients and also adds undesirable substances, fibers being one of the main victims refining industrial processes.
In 1900 causes of death in the U.S.. were in order of importance: Tuberculosis, Pneumonia, diarrheal diseases, heart, liver, cancer, bronchitis, and diphtheria. 100 years later, with the introduction of processed foods with sugars, sweeteners, sales, preservatives, antibiotics, dyes and a range of chemicals; in some cases addictive; joined fast food proliferation, altered by other factors the order of importance of the causes of death. Today the order is: Heart Disease, cancer, lung diseases, accidents, diabetes, suicides, renal and hepatic. These diseases have, in many cases, a common denominator, poor diet and sedentary.
The food industry is today a powerful corporation. It has greatly increased food production rápitas, such as burgers, pizzas, canned, and precooked, sold in supermarkets. We meats from animals raised in feedlots with antibiotics and excessive harmful. Carbonated beverages and chemicals that affect metabolic function. Huge amount of food with refined sugars.
This U.S. industry produces more than twice the calories that their citizens need, of course fail to develop strategies MKT market costosísimas and often misleading. Achieving in some cases, confuse the population, as was done with cigarettes. Many of the capital who exploited the snuff, now migrated to the food industry, privileging the economic business accounting, against the health of people or at least without control due.
Canned food: in order to preserve their flavor and texture, almost all canned foods containing high concentrations of salt as a preservative, making them not recommended options, especially hypertensive leg. The same in the case of processed vegetables such as mashed vegetables or creams on.
Canned Fruits: All these industrial versions contain preservatives based on the salt and sugar. In the case of canned fruits, have added sugar or glucose syrup, transforming a real fruit syrup low in fiber and nutrient. The glazed (candied fruits) syrups that have become much sweeter than they really are. These foods are very harmful for diabetics.
Bread. Our country consumes more bread bakery, that the packaging (molds). However, we must know that working with flour premixes containing high concentrations of preservatives, salt and emulsifiers, so it is advisable to limit the consumption of bread, preferring always comprehensive and homemade versions.
Dressings and snacks: very common in modern gondolas. The mayonnaise and similar products contain many additives. The ketchup does not replace the tomato sauce, in fact it is a version that contains, salt, and preservative additives and little nutritional value. The snack (French fries, pretzels, etc.) generate a lot of sodium and addictive behavior.
A very common way of preserving food is subjected to a high freezing, however, some bacteria survive in frozen foods for a few months even. Fruits and juices retain some vitamin C during freezing, but vegetables lose it.
In talks that offer our guests at La Posada del Qenti incorporate new lifestyle and consumption including priority natural product Station, to encourage healthier eating. Our metabolic function work more efficiently, revitalize our immune system, and avoid the risk of many diseases.