Broccoli and histamine: Nutritional values ​​and tolerability under scrutiny

Broccoli is far more than just a healthy vegetable – it's a true superfood and an absolute must-have in a balanced diet. Whether in crisp salads, creamy soups , or as a delicious side dish , broccoli is packed with valuable nutrients. But how can this versatile vegetable be integrated into your diet, and is it even suitable for a low-histamine diet? In the following blog article, you'll learn everything you need to know about the origin, nutritional value, and digestibility of broccoli. We'll also share valuable tips on buying and storing broccoli and show you delicious recipes featuring it.

Broccoli: Origin, appearance and interesting facts

When broccoli first appeared in Germany in the late 1970s, people were very skeptical. They were already familiar with cauliflower , but not with this all -green vegetable. However, it didn't take long for word to spread that this culinary import from Italy had the potential to become a cult vegetable . Now it's not just found on Italian restaurant tables, but in virtually every German household.

The name "broccoli" derives from the Latin word " brachium " for " branch " or " arm " and is an allusion to its tree-like shape . Broccoli is usually green, but sometimes it is also white. or violet . It is harvested before its yellow flowers open.

Purple broccoli
Whether colorful or green: Broccoli is the undisputed star of the cabbage family , in which, like kohlrabi (1) and cauliflower, it plays a special role botanically.

Broccoli is in season in Germany from the end of July to October. Outside of this period, it is usually imported from Italy .

Broccoli is sometimes also known as asparagus cabbage . This name pretty much says it all about its flavor. The taste of broccoli is more reminiscent of green asparagus than cabbage.

That's why broccoli is a real powerhouse.

Broccoli is a water-rich vegetable from the cruciferous family. It fills the stomach and provides a quick and long-lasting feeling of satiety. This is due to its fiber and protein content.

It is rich in protein, carbohydrates, and minerals , but low in fat and calories. Incidentally, broccoli, both raw and cooked, is the absolute leader in vitamin C among the entire cabbage family. Even a small 150-gram portion, cooked, contains a remarkable 135 milligrams of vitamin C.

Below you will find a short list of the calorie and macronutrient distribution of broccoli per 100g:

  • Calories: 34 kcal
  • Protein: 3.8 g
  • Fat: 0.2 g
  • Carbohydrates: 2.7 g
  • Dietary fiber: 3 g
Broccoli in bowl

Broccoli and histamine: How well tolerated is this vegetable really?

According to the SIGHI list, broccoli is fortunately classified as having a histamine content of 0 and can therefore be perfectly integrated into a low-histamine diet.

Broccoli is suitable for the following diets:

  • low-histamine diet
  • low-fructose diet
  • gluten-free diet
  • lactose-free diet
  • low-sorbitol diet
Broccoli is rather unsuitable for the following dietary patterns:

  • for a low-salicylate diet
  • for a low-nickel diet

Buying and storing broccoli correctly: Tips for freshness and shelf life

When buying broccoli, the florets should be firm and undamaged . Ideally, they should also have a uniform, vibrant green color . Heads where the small flowers have already opened, as well as wilted or yellow florets, are not recommended. Loose and falling florets are another sign that the broccoli is no longer very fresh.

Fresh broccoli

The best place to store fresh broccoli is in the vegetable drawer of your refrigerator . If you can't eat it right away, you can also blanch and freeze it. This will keep it fresh for longer.

Delicious broccoli recipes

Crispy Broccoli Patties

Crispy Broccoli Patties

The recipe is vegetarian and low in histamine.

You will need the following ingredients for 1-2 servings:
  • 200g broccoli
  • 4 egg yolks
  • 100 g spelt flour
  • 100g grated mozzarella
  • 100 g feta cheese (1)
  • 20 g dill (1)
  • 1 clove of garlic (1)
  • 1/2 tsp paprika powder
  • 1/2 tsp HistaFood Organic Herb Salt
  • Olive oil
Yogurt dip:
  • 200 g yogurt (1)
  • 3 tbsp chopped chives (1)
  • 1 tbsp acerola juice
  • 1 clove of garlic (1)
  • 1/2 tsp salt
Our tip: These broccoli patties are also excellent as a burger bun alternative. With a delicious lettuce leaf, the yogurt dip, and some feta cheese (1), you can create a tasty vegetarian burger. For a wrap base, these gluten-free mini wrap breads are a good option.

Broccoli salad

Broccoli salad

The recipe is vegan, low in histamine, gluten-free and lactose-free.

You will need the following ingredients for 2-3 people:
  • 1 broccoli
  • 1 handful of pomegranate seeds
  • 1 handful of chopped macadamia nuts
  • 1 onion (1)
  • 1 apple
  • 200 g coconut yogurt (1)
  • 3 tablespoons acerola juice
  • 2 tbsp olive oil
  • HistaFood Organic Herb Salt
Our tip: You can prepare this salad as meal prep for work or school and take the dip in a separate jar. Stir both together just before eating.

Broccoli gnocchi

Vegan broccoli gnocchi

The recipe is vegan, low in histamine and lactose-free.

You will need the following ingredients:

Our tip: When preparing the gnocchi, you can also knead 100g of grated mozzarella into the dough and then fry them in butter instead of olive oil.

Conclusion

Broccoli is not only a true superfood , but also perfectly suited for a low-histamine diet. With its numerous nutrients such as vitamin C, fiber, and protein, it offers a wealth of health benefits . Thanks to its versatility , broccoli can be incorporated into many dishes, from crisp salads to creamy soups.

With our practical tips and delicious recipe ideas, you can easily integrate broccoli into your diet and benefit from its many health advantages . So why not choose broccoli next time you go shopping and be inspired by the diverse ways you can prepare it ?

You might like these products

=== PRODUCT LIST PRODUCTS ===

Sources

Recently viewed