Consume Meat Fillet Healthy with Cauliflower and Broccoli Salad
If you prepare the meat fillet with Cauliflower and broccoli, you will have a very healthy meal. I believe that with this recipe, we offer you a dish that is just right for your palate.
How to make Meat Fillet with Cauliflower and Broccoli Salad?
Enrich your table with a beautiful Fillet recipe for meat lovers. Of course, it is also funny that even those who do not like vegetables when it comes to meat, start to eat vegetables. It is always beneficial to have some vitamins in every meal.
Ingredients for the fillet of meat
- 500 gr. Cauliflower
- 400 gr. Broccoli
- 600 gr. Red meat fillet
- 1 Tablespoon of Olive Oil
- 1 pinch of Salt
- 1 pinch of black pepper
- 2 tablespoons honey mustard
- 1 tablespoon of vinegar
How to make a meat fillet garnish
For the Meat Fillet Wash the Cauliflower and broccoli. Separate both from the stem into inflorescences and wash them. Cook vegetables in boiling salted water for 8-10 minutes.
Meat Fillet Making
Wash the Meat, dry it and Cut the Meat into half palms. Heat 1 tablespoon of oil in a pan. Fry for about 6 minutes while turning the meat inside. Season with salt and pepper. Whisk together the vinegar, salt, pepper, mustard, and honey. Mix in 4 tablespoons of oil. Stir in the green onion rings. Drain and mix the cauliflower and broccoli. Arrange the meat on plates.
Nutritional values in a Portion of Fillet of Meat:
Nutritional values per serving Nutrient Daily Serving
Energy 347 kcal 16%
Protein 40g 73%
Fat 16.1g 21%
Carbohydrates 13.3g 4%
Vitamin K 225 μg 36%
Vitamin B12 3μg 12%
Vitamin B1 1.6mg 13%
Vitamin C 174mg 17%
It corresponds to the average daily requirement for women and men in middle age. (Values are Estimated)
Benefits of cauliflower:
Cauliflower contains many minerals as well as B vitamins and vitamin C. Vitamin C is important for connective tissue, for example. Additionally, cauliflower, like many other types of cabbage, is high in vitamin K. Patients taking certain anticoagulants may need to be cautious about consuming cauliflower as it may affect the effects of the drug. It is best to ask your doctor or pharmacist about this. Like almost all vegetables, cauliflower is very low in calories.
Cauliflower Origin
Cauliflower probably derives from wild cabbage. It is native to the Mediterranean coast and the west coast of Europe. It is said that it came to Italy with the Crusaders from where it spread to Europe until the 16th century.
Red, yellow and purple cauliflower
As a cabbage, Brassica oleracea var. botrytis belongs to the cruciferous family. Unlike other types of cabbage, what is eaten is not the leaves, but the inflorescences. Fleshy, thickened flower sprouts, standing together on a head, form in the first year – this is unusual for a cabbage. The most well-known is white cauliflower, but there are also purple, yellow and red varieties. Because the bracts do not completely surround the “flower”, it is exposed to light as it grows – this is what causes the coloration. Another example is the yellow-green Romanesco whose flowers look like pointed towers. Preference is given to varieties whose leaves cover the inflorescences, especially because of their sensitivity to pressure.
Available 12 months of the year
One of Turkey’s most popular vegetables, cauliflower is available all year round. Warmer countries like Italy, Spain and France produce between late September and early June. In this country – but also in the Netherlands and Belgium – it is mostly grown in fields from spring to late autumn. The flower is harvested without losing its firmness and color and without forming “shoots”, ie yellow flowers.
Benefits of Broccoli:
Low in calories, but packed with important nutrients: broccoli is not only a digestible cruciferous vegetable, but also has many positive health effects.
The name broccoli comes from Italian and means “cabbage sprouts”. Its original home is in the Eastern Mediterranean. Even the ancient Romans loved to eat broccoli. It has been on the market in Turkey since the 1980s and established itself.
Broccoli: So healthy!
Broccoli is low in calories but high in minerals like potassium and calcium and trace elements like manganese, copper and iron. It also contains various vitamins: It is high in vitamin A precursors, vitamin C, B vitamins and vitamin K content.
Because it is rich in folic acid, broccoli is ideal during pregnancy. Anyone taking blood-thinning medication after a heart attack or surgery is better off avoiding broccoli. The high vitamin K content of vegetables can counteract the effects of drugs.
Protection against cancer
There are important substances in broccoli: Mustard oil sulforaphane activates the detoxification enzymes in the cells. These ensure that pollutants do not harm and reduce the rate of tumor growth. Mustard oils (glucosinolates) are among the so-called secondary plant substances.
Indoles also belong to this group and are found in broccoli. They limit the negative effects of hormones and protect, for example, against breast cancer. Detoxifying flavonoids reduce the risk of developing a malignant lump in the gut. They also belong to the group of secondary plant substances.
Prevention of cardiovascular diseases
Broccoli is used to prevent cardiovascular diseases. Researchers discovered the great concentration of vital substances and their positive effects on the heart and circulation.
First of all, its high potassium content (about 465 milligrams per 100-gram edible serving) helps flush excess water from the body. This relaxes the heart and kidneys. Therefore, low salt broccoli is recommended if the pressure in the containers is slightly higher.
Blood pressure and broccoli
Magnesium has a positive effect on blood pressure. 100 grams of broccoli contains about 25 milligrams. The mineral is not only important for muscles and bones, but also has a relaxing effect on vascular muscle cells and therefore lowers blood pressure.
B group vitamins, which are abundant in green vegetables, increase resistance against stress. High vitamin C content has a regulating effect on vascular pressure. Rare vitamin K stabilizes blood clotting, improves blood flow and prevents thrombosis.
Good for bones
Calcium keeps bones and teeth strong. Dairy products are among the main sources of calcium. Therefore, anyone who eats small amounts or prefers a vegan diet needs alternatives.
especially dark green vegetables like broccoli as a vegetable source of calcium. There are 87 milligrams of minerals in 200 grams of cooked broccoli.
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