Cauliflower and broccoli are easily digestible and easy-to-cook vegetables rich in vitamins and microelements.
They are rich in vitamins, microelements, minerals and have a huge benefit to the body of both adults and children.
Only one vitamin U gives a lot of pleasant bonuses: detoxification effect, stabilization of the acidity level of gastric juice, help in the treatment of ulcers, antihistamine effect, adjusting the level of cholesterol in the blood, hence the effect on mood and stress.
Benefit and harm
Due to their nutritional properties, doctors often prescribe cauliflower and broccoli to patients. as a daily diet for various diseases. But even a healthy person needs to regularly consume these vegetables. After all, they have a lot of fiber, indispensable vitamin D, potassium, coenzyme Q10. Rarely encountered tartronic acid, for example, prevents the formation of fat cells, which is very important in the treatment of obesity.
In addition, the substances contained in these products prevent the appearance of cancer cells.
Nutritionists advise to consume them in large quantities, but it is better in boiled, steamed or stewed form (how to stew or fry broccoli quickly and correctly, read here). So it will be more useful, but I will tell about it in more detail later. The only case when it is worth limiting or completely eliminating broccoli and cauliflower from the diet is an individual allergy. Also, among the contraindications - increased acidity of the stomach. Consult a doctor.
Step by step instructions on how to bake and photo
Baked dishes
If you have never cooked cauliflower and broccoli in the oven, then you should start with an elementary casserole. First, this cooking method does not require a lot of strength and culinary skills. Secondly, this method saves the majority of useful vitamins and microelements. Thirdly, just tasty and fast!
Learn more recipes for cooking tender and healthy broccoli in the oven here.
With ham and cheese
Ingredients for 1 serving:
- Cauliflower - 100 g
- Broccoli - 100 g
- Ham - 50 g
- Grated cheese - 1 tbsp.
- Onion - 1/2 head.
- Chicken Egg - 1 pc.
- Breadcrumbs - 1 tsp.
- Milk - 1.5 tbsp.
- Cream (20%) - 2 tsp.
- Flour - 1 tsp.
- Greens - to taste.
- Vegetable oil - 1/2 tsp
- Butter - to lubricate the form.
- Pepper, salt, ground nutmeg - a pinch.
Action plan:
- Wash the cabbage, boil (5 minutes), drain in a colander (how much you need to cook broccoli and cauliflower, you can find here).
- Cut the ham and onion into strips, fry in vegetable oil.
- Beat eggs with cream and milk.
- Add flour, nutmeg. Salt and pepper to taste.
- Grease the baking dish with butter, sprinkle with breadcrumbs.
- Spread in rows of broccoli, cauliflower and ham with onions.
- Pour the milk mixture and sprinkle with grated cheese.
- Send in preheated to 190 degrees oven for 30 minutes.
The energy value:
- Calories - 525 kcal.
- Protein - 24 grams.
- Fat - 38 grams.
- Carbohydrates - 26 grams.
Vegetable recipe
Ingredients for 1 serving:
- Broccoli - 100 g
- Cauliflower - 100 g
- Carrots - 1/2 pcs.
- Red bell pepper - 1/2 pcs.
- Celery stalk - 1/2 pcs.
- Milk - 50 ml.
- Chicken Egg - 1 pc.
- Cheese - 40 g
Action plan:
- Rinse cabbage, cook.
- Drain into a colander.
- Grate large carrots.
- Chop celery and pepper.
- Beat the egg, add milk, salt and pepper to taste.
- The last ingredient is grated cheese.
- Preheat oven to 180 degrees.
- In a greased baking dish, fold all the vegetables, pour the milk-cheese mixture.
- Bake 40-45 minutes until golden brown.
The energy value:
- Calorie content - 263 kcal.
- Protein - 19 grams.
- Fat - 16 grams.
- Carbohydrates - 13 grams.
We offer you to watch a video recipe for cooking broccoli and cauliflower vegetable casserole:
Gratena
Gratin or otherwise French casserole, most often cooked in a cheese and cream sauce.
Your attention the best recipes from broccoli and cauliflower.
With nutmeg
Ingredients for 1 serving:
- Cauliflower - 100 g
- Broccoli - 100 g
- Chicken Egg - 1 pc.
- Cream (20%) - 60 ml.
- Grated cheese - 50 g.
- Ground nutmeg, salt, pepper - to taste.
- Butter - to lubricate the form.
Action plan:
- Wash vegetables, divide into florets and boil in salted water (8 minutes).
- Beat the egg with the cream and the third grated cheese.
- Add nutmeg, salt and pepper.
- Put vegetables in a greased form, cover with cream and sprinkle with cheese.
- Put in the oven, preheated to 200 degrees for 30 minutes. Until golden brown.
The energy value:
- Calories - 460 kcal.
- Protein - 31 grams.
- Fat - 31 grams.
- Carbohydrates - 12 grams.
How to cook, with the squash and bacon?
Ingredients for 1 serving:
- Broccoli - 100 g
- Cauliflower - 100 g
- Squash - 100 g
- Bacon - 50 g
- Tomato - 50 g
- Milk - 100 ml.
- Egg - 1 pc.
- Parmesan - 60 g
- Basil, salt, pepper - to taste.
Action plan:
- Boil the washed cabbage - 5 minutes (about how much you need to cook broccoli to make it tasty and healthy, read here).
- Bacon cut into strips, fry, put in cabbage with the form.
- Cut the squash into slices and tomato.
- Put in the form.
- Beat egg with milk and spices.
- Pour mixture of vegetables.
- Sprinkle with cheese.
- Bake for 30-40 minutes at 180 degrees.
The energy value:
- Calorie content - 610 kcal.
- Protein - 45 grams.
- Fat - 40 grams.
- Carbohydrates - 18 grams.
With garlic
Cheese recipe
Ingredients for 1 serving:
- Color Cabbage - 100 g
- Broccoli - 100 g
- Cream 10-15% - 100 ml.
- Cheese - 50 g
- Flour - 1 tbsp.
- Butter - 15 g.
- Salt, pepper - to taste.
Action plan:
- Process vegetables (wash, boil).
- Melt butter, add flour, cream, bring to a boil.
- Add grated cheese.
- Heat until smooth.
- Pour the vegetables in the form of the resulting sauce.
- Bake for 25 minutes at 180 degrees.
The energy value:
- Calorie - 531 kcal.
- Protein - 28 grams.
- Fat - 36 grams.
- Carbohydrates - 25 grams.
We offer to watch a video recipe for cooking broccoli and cauliflower in the oven with cheese:
With sour cream
Ingredients for 1 serving:
- Color Cabbage - 100 g
- Broccoli - 100 g
- Cheese - 40 g
- Sour cream 10% - 1 tbsp.
- Garlic - 1 clove.
- Ketchup - 1 tsp
- Salt, pepper - to taste.
Action plan:
- Prepare cabbage (wash, cook).
- Put in the form.
- Pour the sauce - sour cream, ketchup, crushed garlic, 2 cups of water.
- Salt, pepper, grated cheese on top.
- In the oven for 40 minutes (180 degrees).
The energy value:
- Calorie - 237 kcal.
- Protein - 19 grams.
- Fat - 14 grams.
- Carbohydrates - 11 grams.
With minced meat
Meat
Ingredients for 1 serving:
- Broccoli - 100 g
- Color Cabbage - 100 g
- Minced beef - 200 g
- Chicken Egg - 1 pc.
- Cheese - 40 g
- Stale white bread - 1 slice.
- Bread crumbs - 1 tbsp.
- Onion - 1/2 pc.
- Cream 10% - 100 ml.
- Butter - for lubrication.
- Capers, salt, pepper, paprika - to taste.
Action plan:
- Cut onions and capers.
- Bread soak in cream.
- Mix scrambled eggs with bread, onions, capers and minced meat.
- Add salt, pepper, mix everything.
- Prepare cabbage (wash, cook, disassemble into inflorescences).
- Sprinkle greased form with breadcrumbs.
- Add minced meat, then broccoli and cauliflower.
- Mix grated cheese with paprika, sprinkle on cabbage.
- Bake at 180 degrees for 40 minutes.
The energy value:
- Calories - 867 kcal.
- Protein - 79 grams.
- Fat - 45 grams.
- Carbohydrates - 27 grams.
Instead of ground beef, you can use any other, add different vegetables, spices. Very tasty and with chopped chicken breast. The principle of cooking is the same.
Dietary
With spices "Useful"
Ingredients for 1 serving:
- Cauliflower - 200 g
- Broccoli - 200 g
- Olive oil - 1 tbsp.
- Spices and dry herbs: a mixture of peppers, salt, paprika, ground dry garlic, oregano, basil, marjoram - to taste.
Action plan:
- Prepare both cabbages (rinse thoroughly, disassemble into florets).
- In a deep bowl, mix the vegetables and spices. Choose the ones you like the most. It is not necessary to add everything. Others can be used if desired.
- Finish with one tablespoon of oil. Better olive (healthier than sunflower).
- Place in a preheated 200 degree oven for 10 minutes in a foil-covered mold.
- After 5 minutes, remove the foil so that the cabbage is browned.
The energy value:
- Calorie - 177 kcal.
- Protein - 12 grams.
- Fat - 6 grams.
- Carbohydrates - 15 grams.
With egg
Ingredients for 1 serving:
- Broccoli - 100 g
- Color Cabbage - 100 g
- Eggs - 2 pcs.
- Olive oil - 1 tsp.
Action plan:
- Boil the vegetables in salted water for 5 minutes.
- Drain the water.
- Decompose in shape.
- Beat eggs, pour in vegetables.
- Add butter.
- Bake 10 minutes at 180 degrees.
The energy value:
- Calories - 250 kcal.
- Protein - 17 grams.
- Fat - 17 grams.
- Carbohydrates - 8 grams.
We offer to cook cauliflower and broccoli casserole with eggs according to the video recipe:
Options for serving dishes
To cauliflower and broccoli is always the way to be green, grated fresh cheese and cream sauce. Do not be afraid to dream and try new things!
Having included usual cauliflower and broccoli in your menu, you will feel a surge of energy and good mood, improve your well-being and protect yourself from many diseases.
