In the midst of a hectic lifestyle, maintaining good health is increasingly essential. One simple step is eating nutritious meals, and thankfully, some vegetables like broccoli and carrots are both easy to prepare and packed with essential vitamins and minerals.
If you’re looking for practical ways to cook broccoli and carrots, Crystal of the Sea has curated some simple and healthy recipes you can try at home. Keep reading to learn more!
Health Benefits of Eating Broccoli and Carrots
Before diving into the recipes, here are eight important benefits of incorporating broccoli and carrots into your diet:
1. Supports Eye Health
Carrots are rich in beta-carotene, which the body converts into vitamin A — vital for good vision and preventing night blindness.
2. Boosts the Immune System
Broccoli is an excellent source of vitamin C, a powerful antioxidant that strengthens the immune system and protects cells from damage caused by free radicals.
3. Promotes Heart Health
Broccoli contains fibre, potassium, and antioxidants that help manage cholesterol levels, regulate blood pressure, and reduce inflammation — all key for a healthy heart.
4. Improves Digestion
Both broccoli and carrots are high in dietary fibre, which promotes regular bowel movements and nourishes good gut bacteria, improving overall digestive health.
5. Reduces Cancer Risk
Broccoli contains sulforaphane, a compound studied for its potential to lower the risk of cancers like breast, prostate, and lung cancer.
6. Enhances Skin Health
Vitamin C in broccoli aids collagen production for firm and healthy skin, while the beta-carotene in carrots protects against UV damage and pollution.
Read More : 13 Essential Nutrients in Clams You Should Know
Practical Ways to Cook Broccoli and Carrots
Here are three simple and delicious recipes to enjoy these nutritious vegetables:
1. Simple Stir-Fried Broccoli and Carrots
Ingredients:
- Broccoli
- Carrots
- Onion
- Garlic and shallots
- Bird’s eye chilli (optional)
- Ground pepper
- Seasoning
- Cooking oil
- Sugar
Instructions:
- Wash and chop broccoli and carrots.
- Slice onions, garlic, shallots, and chilli.
- Heat oil and sauté the aromatics until fragrant.
- Add water, pepper, seasoning, and sugar.
- Cook carrots first until half-cooked, then add broccoli.
- Stir well and cook until the vegetables are tender.
- Serve warm.
2. Broccoli and Carrot Stir-Fry with Prawns
Ingredients:
- 3 cloves garlic
- Prawns (to taste)
- 1 head of broccoli
- 4 small carrots
- 1 tbsp oyster sauce
- 1 tbsp light soy sauce
- Pepper
- Salt
- Mushroom stock
Instructions:
- Soak broccoli in salt water to remove hidden pests.
- Peel and slice the carrots.
- Mince garlic and prepare prawns.
- Sauté prawns and garlic until fragrant.
- Add broccoli and carrots with a bit of water; cover to cook evenly.
- Season with oyster sauce, soy sauce, pepper, and salt.
- Once tender, serve while hot.
3. Stir-Fried Squid with Broccoli and Carrots
Ingredients:
- 150g squid, chopped
- 80g broccoli
- 80g carrots
- A handful of bean sprouts
- 2 cloves garlic
- 1 tbsp sesame oil
- 1 tbsp light soy sauce
- 2 tbsp oyster sauce
- Sugar, salt, mushroom stock
- Chilli (optional)
Instructions:
- Rinse and chop all vegetables.
- Crush garlic and slice chilli.
- Sauté garlic and chilli until fragrant.
- Add squid, stir until half-cooked, then add carrots.
- Season with soy sauce, sesame oil, oyster sauce, sugar, salt, and stock.
- Add broccoli and cook until tender.
- Lastly, toss in bean sprouts and stir until cooked.
- Serve with warm rice.
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References:
- https://www.siloamhospitals.com/informasi-siloam/artikel/manfaat-wortel-untuk-kesehatan
- https://cookpad.com/id/cari/brokoli%20wortel
- https://www.halodoc.com/artikel/ini-9-manfaat-brokoli-untuk-kesehatan-yang-perlu-diketahui
