5 ways to eat broccoliImage Credit source: Getty Images
It is very important to have an ideal weight according to body length, gender and age. Both its decrease or increase are not good for health. The problem of increasing weight is seen a lot in most of the people. To maintain fitness, it is important to keep the diet balanced. If you too are losing weight then you can make broccoli a part of your diet. This will not only be helpful in reducing weight, but it will also have many other benefits for your health. Like strengthening bones and muscles. It is beneficial for your heart and eyes as well as skin and also boosts immunity.
According to the US Department of Agriculture, 100 grams of Bokroli contains 34 Kcal of energy, while 2.82 grams of protein and 2.6 grams of fiber are found. While it is a good source of calcium, it also contains magnesium, phosphorus, potassium, selenium, vitamin C, folate, choline, vitamin A, lutein, zeaxanthin, and vitamin K. Now let us know how to include it in the diet for weight loss.
Steam the broccoli
The best way to include broccoli in your diet for weight loss is to steam it for 5 to 6 minutes and then eat it. Due to this, the nutrients remain intact and there is no extra fat. After steaming the broccoli, add a little lemon juice, salt, pepper and a little olive oil for dressing and enjoy.
make soup and drink it
If you want to keep dinner very light during your weight control journey, then you can make broccoli soup and drink it. It is very nutritious and also tasty. For this, put some butter in the pan, add garlic and onion and cook it lightly. After this, add chopped broccoli and fry for 2 minutes. Add vegetable stock or water to it and boil for 5 to 6 minutes. Add some salt. After cooking, grind it in a mixer and make puree. Add coconut milk to it and after cooking add black pepper powder on top and eat.
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Make Broccoli Salad
You can eat broccoli by lightly steaming it or by mixing it raw with other vegetables and making a salad. Cut broccoli into small florets and steam lightly. Now mix vinegar, lemon juice, salt, black pepper and hung curd in a bowl. Add broccoli to it. Grate the remaining vegetables like onion, carrot, cucumber and mix it. Make dressing with some dry roasted almonds and walnuts.
stir fry and eat
If you are losing weight then you can also eat stir fried food. For this, add garlic and ginger in sesame oil or a little olive oil and fry. After this, add chopped broccoli and fry it on high flame for 3-4 minutes. Add salt and chili flakes. To finish it, add soy sauce and white sesame seeds and cook for 1 minute. Your stir fried broccoli is ready.
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Roasted Broccoli
You can put broccoli in the oven with olive oil, salt and pepper and bake it until it becomes crispy. It is crunchy from outside and juicy from inside. That’s why it tastes amazing to eat. You can also add other vegetables like paneer, sweet potato etc. with it. Sprinkle lemon juice on top and enjoy.
keep this in mind
If you are making broccoli a part of your diet for weight loss or want its full benefits, then do not make the mistake of overcooking it. Due to this the nutrition gets destroyed. Apart from this, too much oil and spices should not be used in it. You can increase the nutritional value by mixing it with other vegetables.
