Others
Broccoli
【Can it supplement nutrients that vegans and vegetarians tend to lack?】
None
【Features】
Broccoli is a “superfood” rich in vitamin C, protein, dietary fiber, beta-carotene, folate, vitamin E, potassium, and more. It contains more vitamin C than lemons, aiding immune function and promoting healthy skin.
Sulforaphane, a health component found in broccoli, possesses powerful antioxidant and detoxifying effects and is especially abundant in broccoli sprouts. It is expected to have diverse benefits, including improving liver function, improving blood sugar levels and insulin resistance, anti-cancer effects, boosting immunity, improving bowel movements, and even promoting the metabolism of acetaldehyde (the component responsible for hangovers). Eating it raw and chewing thoroughly allows for efficient intake.
【Sushi】
For example, make a thick roll with broccoli dressed in sesame sauce.
【Umami Components】
Broccoli's primary umami component is glutamic acid, an amino acid. It is more abundant in the stems than in the florets, making the stems a treasure trove of nutrition and flavor. Additionally, broccoli contains dithiolthionine, a unique umami compound. Simmering enhances its umami flavor, and combining it with other ingredients (like inosinic acid from meat or fish) creates a synergistic effect, making the dish even more delicious.
【Five Methods/Five Colors/Five Flavors】
Boil/Green/
【Seasoning】
Gomaae (Sesame dressing)
Gomaae (Sesame dressing) is a classic Japanese dish made by mixing boiled vegetables (such as spinach and green beans) or seafood with a dressing made from roasted and ground sesame seeds mixed with soy sauce, sugar, mirin, etc. It is also known as “goma-yogoshi”.
The absorption rate of the high-quality lipids, polyphenols (sesamin), vitamin E, etc. contained in sesame seeds increases significantly when they are ground. Eating them with vegetables also contributes to antioxidant effects and the prevention of lifestyle-related diseases.