Broccoli: The King of Vegetables
Broccoli is considered a European superfood and is particularly effective in strengthening the immune system. However, it should not be cooked at excessively high temperatures to preserve its beneficial compounds. Broccoli provides essential vitamins, including vitamin C, B vitamins, vitamin K, and folic acid. Notably, it has a high content of vitamin A precursors.
The benefits of broccoli also include cancer prevention and improved digestion. It is rich in potassium, an essential electrolyte that, along with sodium and chloride, plays a crucial role in bodily functions. Most of the body’s potassium is found in the cells, particularly in muscle tissue. Potassium helps maintain normal blood pressure, with 212 mg present in 100 grams of broccoli.
Additionally, broccoli contains kaempferol, a plant-based estrogen with antimicrobial, anti-inflammatory, heart- and nerve-protecting, pain-relieving, and anxiety-reducing properties.
Ingredients
Broccoli Tots with Yogurt Dip
For the tots:
- 220 g broccoli
- 1 egg
- 1 yellow onion
- 120 g mozzarella
- 80 g cornmeal
- Salt
- Pepper
For the dip:
- 200 g Greek yogurt
- 1 tsp garlic powder
- Salt
- Pepper
Preparation
- Preheat the oven to 180°C.
- Blanch the broccoli in boiling water for one minute, then rinse with cold water.
- Blend the broccoli, egg, thyme, onion, and mozzarella in a mixer until smooth.
- Stir in the cornmeal and form the mixture into small, elongated croquettes. This yields approximately 45–50 tots.
- Arrange them directly on a baking sheet and bake for 12 minutes. Flip and bake for another 12 minutes.
- Meanwhile, prepare the dip by mixing all ingredients together.
Shelf Life
Best enjoyed freshly prepared.