E ruile ka livithamini A le E, folic acid, calcium le iron, broccoli ke enngwe ya meroho e nang le phepo e ntle ka ho fetisisa. E na le vithamine C e phahameng ho feta lilamunu, 'me khalase e le' ngoe ea broccoli florets e fana ka khalsiamo ea letsatsi le letsatsi. Kajeno re tla sheba lijana tse nang le broccoli, tseo ho seng bonolo ho li feta.
12 st. li-pistachios tse tala
1 st. lierekisi tse tala
12 st. lierekisi tse tala
letsoai
12 st. litlama tse khethiloeng (parsley, basil, dill, onion)
13 bonono. oli ea mohloaare
2 tbsp asene ea veine
2 tsp mosetareta
Pepere e ntšo e ntšo
1 e kholo kapa 2 broccoli e nyane, e khaotsoe ka florets
1 st. quinoa e phehiloeng
Broccoli le puree ea litapole
700 g e hloekisitsoe, litapole tse khethiloeng
300 g ea lipalesa tsa broccoli
40 g botoro ka mocheso oa kamore
1 tsp grated lemon zest
1 clove ea konofolo e hahiloeng
1 tbsp lebese le futhumetseng
Eiee e tala e tšesaane e tšesaane
Pesto ea broccoli
Spaghetti ea 400 g
1 kg ea broccoli, khaola ka florets
55 g linate tsa phaene tse halikiloeng
Li-clove tse 12 tsa konofolo, li tšeloa ka bokhutšoanyane
185 ml oli ea mohloaare
60 g chisi e halikiloeng (Parmesan, ka boikhethelo)
Cheese pie e nang le broccoli
1 motheo oa pie e hatselitsoeng
12 st. tranelate chisi
12 Art. romo e babang
2 sebaka sa lehe
12 st. chisi ea grated ea Parmesan
250 g ea broccoli e khethiloeng
14-16 tamati ea ciliegia, halofo
Joalokaha u ka bona, broccoli ke motsoako o motle oa lijo tsa mofuta ofe kapa ofe, ebang ke salate, pie, casserole kapa pasta. Ha ho joalo ha u lokela ho hlokomoloha sehlahisoa sena, e leng ntlo ea polokelo ea livithamine le liminerale bakeng sa 'mele!