Saturday, 4 December 2010

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Broccoli/花椰菜[huā yē cài]/绿菜花[lǜ cài huā]


Preparation and cooking time: 20 minutes

Ingredients:
- Frozen broccoli
- The Classic Chinese Dipping Sauce

Directions:
1. If you use frozen broccoli, steam for 3-4 minutes, otherwise, steam for 15 minutes.

2. Toss with the Classic Chinese Dipping Sauce and serve

For babies:
From 4 months, but it doesn't come under my list of essential baby food

Before adding dressing, I dish a portion out for J as finger food for older babies. For younger babies, simply puree it in a blender.

Nutritional value:
Broccoli contains Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate), Vitamin C, Vitamin A, calcium, iron, magnesium, phosphorus, potassium, and zinc.

These vitamins and minerals aren't just found in tiny trace amounts either. For example, ounce for ounce, broccoli actually contains more Vitamin C than many citrus fruits, more calcium than an entire glass of milk, and a richer source of fiber than whole wheat bread.

Broccoli also contains isothiocyanates, which are a class of very potent anti-carcinogens. i.e. they fight and help prevent cancer.

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