Broccoli is one of the most nutritious vegetables with the best nutritional properties. This food is full of vitamins, minerals and essential substances for the body. So it should be part of the diet of the whole family on a regular basis. But as is often the case with other vegetables, for many children it is not easy to eat broccoli without failing.
One of the best ways to make children eat vegetables without problems, it is innovating a bit when it comes to making the food. With a little imagination you can make an unattractive food becomes the most desired by children. As with these recipes with broccoli. If you also allow them and invite them to help you in the kitchen, they will be able to play and have fun and they will eat without putting up so many problems.
Broccoli benefits
As I anticipated, broccoli is a super food full of nutritional substances, perfect for children but also for the rest of the family. These are some of the benefits of this rich food:
- It is rich in vitamin C: 200 grams of broccoli quadruple the daily vitamin C needs of an adult.
- Folic acid: the same amount covers the daily needs of this nutrient in an adult.
- Vitamins from group B1, B2 and B6
- It is an important source of calcium, iron, potassium, phosphorus, iodine, zinc, manganese and copper, ideal for people suffering from iron deficiency anemia.
Recipes with broccoli
This food is delicious in the simplest way, sautéed with a little oil. However, it also supports other most original recipes with which you can surprise to the whole family. Take note of these recipes with broccoli, once you try them, you will surely repeat.
Pizza base
Ingredients:
- 1 broccoli
- un egg
- shawl
- spices varied
The preparation is very simple, first we have to clean the broccoli very well. We cut it and remove the hardest parts of the stem. We cut into pieces and we grind with the mixer or a food processor. We need to obtain a texture similar to that of rice grains. Then, we mix with the egg, add salt and spices to taste (oregano, basil) and mix well.
We preheat the oven so that it takes temperature while we prepare the pizza base. We line a baking tray with a sheet of greaseproof paper. We spread the broccoli mixture and carefully we go spreading the dough making the shape of the pizza base, you can make it round or rectangular. Afterwards, we only have to bake for about 10 minutes at 180 degrees, until it is a little golden. Carefully turn the base over and cook for another 10 minutes so that it browns on both sides.
Now you just have to fill with your favorite ingredients. For example, a light base of homemade tomato sauce, mozzarella cheese, some sliced mushrooms, arugula and some pine nuts, will be the perfect combination for the most gourmet. For children, you can choose some more basic ingredients such as cooked ham, grilled chicken, natural tuna or melting cheese.
Pasta with broccoli
Ingredients for 4 people:
- 1 broccoli
- 400 gr pasta to taste (macaroni, colored spirals, spaghetti)
- 1 chive
- 200 gr evaporated milk
- pepper
- shawl
- olive oil virgen
First we have to cook the pasta in a traditional way, following the manufacturer's instructions for cooking time. In a frying pan, we put a drizzle of extra virgin olive oil. We clean and chop the broccoli very well, eliminating the hardest parts. Chop the chives finely and fry, when it begins to transparent, add the broccoli and sauté it for a few minutes.
When the broccoli is tender, add salt and ground pepper to taste, stir carefully. We add the evaporated milk and let it reduce to a simmer for a few minutes. Finally, we add the pasta once cooked and well drained and mix with the broccoli sauce. If you want, you can add grated cheese to melt and let it mix with the sauce.