What vegetables can a nursing mother of a newborn eat in the first month. The best breastfeeding recipes that any mommy will be stunned by

It has long been no secret that breastfeeding is an invaluable health benefit for your baby. That is why, full-fledged and proper nutrition It has great importance not only during pregnancy, but also during breastfeeding.

We all know that proper nutrition for pregnant women is the key to the health of the unborn child. But for some reason, some young mothers forget that after giving birth it is necessary to eat properly, otherwise the baby will not be able to receive the nutrients he needs so much.

Do you want your milk to be healthy and tasty for your baby? Then you must be very careful about your own diet. Because it is with food that those nutrients that the child needs.

Must-have foods for a nursing mom

The menu must include meat, as it is a source of animal protein. Must be eaten dairy products, cereals, hard cheeses, fruits and vegetables. In no case should you eat fried. Meat and vegetables should be boiled, stewed, baked or steamed.

V recent times the latter of the mentioned methods becomes the most preferred. Still, some people think that steaming is very difficult. And the dishes are monotonous and tasteless. But this is just a stereotype.

Modern household appliances have been on sale for a long time:. In fact, they not only facilitate the process of cooking, but also allow you to prepare delicious and varied dishes, plus everything that is most useful for people of all ages. After all, food cooked in a double boiler retains a maximum of trace elements and vitamins, and also has a natural color, smell and taste. Moreover, it has no fat. Therefore, steamed dishes are not only important for the mother's milk to be healthy, but also so that, without wasting time, get in shape after childbirth.

The approximate composition of the menu of a nursing mother

A nursing mother should have meals before feeding her baby, at least 4-5 times a day. This is how it can be sample menu nursing mother:

Monday:

Breakfast - hard cheese and oatmeal with apples.
Lunch - soup with potatoes; with potatoes, vegetable salad or carrots with sour cream and sugar, compote.
Afternoon snack - baked with walnuts Apple.
Dinner - vegetable stew, steamed chicken cutlet, beet salad with prunes.

Tuesday:

Breakfast - wheat porridge with pear, cottage cheese pudding with beets.
Lunch - fish soup, stuffed pepper.
Afternoon snack - steamed omelet.
Dinner - rice soufflé with chicken liver, "Mimosa" salad

Wednesday:

Breakfast - buckwheat porridge with milk, carrot salad.
Lunch - squash soup, beef baked with Brussels sprouts.
Afternoon snack - cottage cheese, kefir or tea with milk, fruits.
Dinner - steamed fish and potatoes, celery, apple salad, pine nuts seasoned with sour cream.

Thursday:

Breakfast - cottage cheese casserole with apples.
Lunch - vegetable soup, steamed meat cutlet, steamed vegetables.
Afternoon snack - kefir or compote, fruit.
Dinner - fish in cheese sauce, salad of boiled meat, eggs, prunes, walnuts, sour cream.

Friday:

Breakfast - rice porrige with milk and fruit, tea with milk.
Lunch - buckwheat soup, stuffed zucchini.
Afternoon snack - carrots with cottage cheese, fruits, tea with milk.
Dinner - stuffed cabbage rolls in sour cream, dried fruit compote.

Saturday:

Breakfast - a lot of cottage cheese with fruit, tea.
Lunch - potato soup, meatballs with steamed vegetables, juice.
Afternoon snack - cookies, kefir, fruits.
Dinner - stewed fish with sour cream and onions, salad of carrots, raisins, yogurt.

Sunday:

Breakfast - muesli with fruit and milk, wheat bread with butter and cheese, tea with milk.
Lunch - low-fat borscht, mashed potatoes, vegetable salad.
Afternoon snack - fruit, tea with milk.
Dinner - Steamed omelet, vinaigrette, jelly.

A woman's nutrition during lactation should be complete and balanced, contain enough proteins and carbohydrates, minerals and vitamins.

Many, trying to diversify the diet, are interested in: how to properly cook a vegetable stew with chicken for nursing mothers, so that it is satisfying and tasty dish did not harm the health of the baby? We propose to understand the advantages and disadvantages of this rather universal dish, to decide on a safe set of products for its preparation.

Chicken stew is not only satisfying and tasty, it is also quick and convenient, because it is a wonderful lunch or dinner for the whole family. Its preparation will not be difficult, even if you do not consider yourself a virtuoso culinary specialist, and you constantly do not have enough time.

However, since we are talking about the menu of a nursing mother, you need to make sure that the dish contains extremely healthy and, most importantly, absolutely safe ingredients. And we will start, perhaps, with chicken meat which is the basis of our stew.

So, first of all, we note that chicken meat is one of the first sources of proteins that are not only allowed, but also extremely necessary for a woman during breastfeeding.

A significant amount of protein in chicken meat:

promotes the formation of bone and muscle tissue in a child;
renders positive influence on the activity of the brain;
provides a supply of energy;
helps to overcome fatigue.

Chicken contains a wide range of vitamins (A, C, E, PP and B vitamins) and many macro- and microelements necessary for mother and baby.

In the menu of a nursing mother, chicken is introduced gradually, starting with chicken broth and several pieces of boiled fillet. Unfortunately, it is not uncommon for chicken to cause allergies in babies, which means that by the time you decide to pamper yourself with a fragrant and satisfying stew, you should know for sure that the child tolerates this product well.

The choice of chicken meat may not seem at all difficult, but experts recommend during the first months of a baby's life to give preference not to a broiler raised on dubious feed and antibiotics, but to the most common "mongrel" home chicken - not so well-fed, but quite natural.

For a nursing mother, it is most preferable to use a dietary chicken breast, but from high-calorie chicken legs, in this case you better refuse.

Choosing vegetables for a stew for mothers during lactation

Having decided on the choice of chicken, we can do vegetables. Standard set of potatoes, white cabbage, tomatoes, bell peppers and aromatic spices we will leave it for the future, when the baby grows up, and you forget about colic and problems with his digestion.

Cabbage provokes flatulence, and bright vegetables can cause allergies, which means that for the first vegetable chicken stew for nursing mothers, you will need a slightly different set of vegetables.

You will undoubtedly suit:

Zucchini That Doesn't Cause Appearance allergic reactions and digestive disorders. They are quite easy to digest, contain many valuable vitamins and help rid the body of toxins.
Broccoli and cauliflower, which, in addition to vitamin C, supply the body folic acid required for normal work heart, central nervous system and amino acid synthesis.
Potatoes (preferably young), which, when consumed in moderate amounts, helps to normalize water-salt balance and provides a supply of energy.
Carrots, which are incredibly healthy because of high content beta-carotene - provitamin A and a number of vitamins we need.

It should be noted that carrots are introduced into a woman's diet when breastfeeding only if the baby is not allergic to this product. Tomatoes can also be dangerous - like other red vegetables. If you can't imagine cooking a stew without using tomatoes, use yellow fruits.

No less caution should be exercised in relation to onions and garlic - these healthy, vitamin-rich vegetables with a sharp specific taste and smell negatively affect taste breast milk... But a little fresh dill and parsley added at the end of cooking will not only decorate the dish, but also give it a brighter and richer taste.

Vegetable chicken stew recipe for a nursing mom

We suggest mastering the preparation of stews using our detailed step-by-step recipe as an example.

Ingredients

Chicken breast without skin - 400 g;
Potatoes - 4 pcs. (medium size);
Pumpkins - 250 g;
Zucchini - about 350 g;
Carrots - 150 g;
Vegetable oil - 2 tbsp. l .;
Small onion;
Half a bunch of dill;
A little salt and a pinch of black pepper.

Preparation

First of all, let's get down to meat. Wash chicken breast and cut into small cubes.
In a roaster (stewpan, cauldron or deep frying pan with a thick bottom), heat vegetable oil and put the sliced meat into it. Let the meat lightly fry, reduce the heat and close the duck with a lid.
Peel and wash onions and carrots. Dice the onion, grate the carrots with large cells and add to the meat.
While the meat with onions and carrots are simmering under a lid over low heat, clean, wash and dice the rest of the vegetables and potatoes. However, if you think that you may not keep track of the meat, you can prepare the zucchini, pumpkin and potatoes in advance.
Add the chopped vegetables to the meat and stir. At this stage, add some hot water, close the lid and simmer vegetables and meat over low heat.
When the meat and vegetables are tender, add salt, pepper and finely chopped dill.
After five minutes, the stew can be removed from the heat, let it brew a little and invite everyone to the table.

It should be noted that vegetable stew with chicken for nursing mothers is easy and convenient to cook in an electric multicooker: in this case, due to the presence of a sealed lid, the consistency of vegetables is unusually tender and the stew never burns.

Mother's milk is priceless. Modern women understand this and try to maintain natural feeding as long as possible. At the same time, mothers are worried about the effect of certain foods on lactation. Let's figure out if zucchini is possible with breastfeeding?

The benefits of zucchini

Pediatricians strongly recommend eating zucchini for a nursing mother without fear. Like all vegetables (potatoes, beets, carrots, broccoli), the fruit is healthy. It contains vitamins A, B1, riboflavin, folic, nicotinic and ascorbic acid, phosphorus, potassium, magnesium, calcium, iron, water. Possesses useful properties:

normalizes the work of muscles, heart, blood vessels;
promotes the elimination of toxins;
has a beneficial effect on nervous system, contributes to its development;
strengthens bone structures, improves the condition of nails, skin, hair;
activates metabolic processes;
has a mild diuretic effect.

Zucchini is a low-calorie product, 100 grams contain 23 kcal. This is important for a nursing mother who wants to return to her previous forms after carrying a baby, breastfeeding. Easy digestibility allows you to recommend it to patients diabetes mellitus... Recommended for diseases of the stomach and intestines. The fibers contained inside the fruit do not irritate the stomach lining. Besides eating, it is excellent cosmetic product... On its basis, natural moisturizing face masks are made.

Zucchini during lactation

Everything that mommy eats, after a short time, penetrates into breast milk. Therefore, when breastfeeding, it is important to pay attention to the properties of the food consumed. Zucchini for a nursing mother is considered hypoallergenic, rarely causing allergies. This is evidenced by the fact that it is recommended.

It is not recommended to abuse the product for a nursing mother. It has a diuretic effect, and excess fluid excreted from the body can cause a decrease in the production of breast milk. The norm of all vegetables per day for mothers who are breastfeeding is half a kilogram.

Advice: if the mother did not eat vegetables during pregnancy, then they should be introduced gradually, starting with a small piece. If children have undesirable manifestations with zucchini, it is worth waiting a little.

Squash caviar

Many people love squash caviar. However, caution should be exercised when using it. Store-bought caviar recipes include harmful chemicals. Tomato paste, vinegar, which are part of it, can cause allergies. It is recommended to introduce the product six months after the birth of the child. Eat homemade caviar whenever possible. By implementing self-cooking, choose recipes using boiled vegetables.

Complementary foods for babies

Zucchini is one of the first to be introduced into the diet of children. The first complementary food is prepared in the form of juice, puree. The fruit is used for the menu of older children. For baby food prepare a variety of delicious, healthy meals from zucchini: caviar, pancakes, soups, soufflé.

Cooking recipes infant not complicated. Before processing, rinse the fruit thoroughly with running water, remove the skin, wash. Cut into small pieces, cook for 10-12 minutes. Can be steamed. Mash with a fork, rub through a sieve, pour in some breast milk or artificial formula. Puree for the beginning of complementary foods is made one-component. Granulated sugar, salt, butter, no cow's milk is added.

In the first feeding, the baby is given half a teaspoon of mashed potatoes, they monitor his reaction throughout the day. If there are no bowel disorders, allergic manifestations- gradually increase the portion size.

Recipes

With gv, fatty, fried foods are excluded from the diet. Existing recipes allow you to prepare a variety of delicious dishes that are useful for nursing mothers. Food recipes often contain broccoli, carrots, potatoes, eggplant, and onions.

Zucchini is stuffed, baked in the oven, cooked in a double boiler, slow cooker. Stewed fruits are also good. The recipes given will help a young mother to diversify her diet and make it as useful as possible.

Stewed zucchini

For cooking you will need:

3-4 small zucchini;
30 g olive oil;
1 small onion;
garlic - 3 teeth;
small carrot - 1 pc.;
4 teaspoons of tomato paste;
spices.

Wash fresh zucchini, cut off the ends. Cut into small cubes. Finely chop the garlic. Peel carrots, onion, cut into cubes, strips. Lubricate a preheated pan with a little oil. Fry with stirring for 2 minutes tomato paste over low heat. Add carrots, garlic, onions to the tomato paste, simmer for 5 minutes, stirring occasionally. Pour the prepared zucchini into the pan. Simmer for 25 minutes with the lid closed. Add spices at the end of cooking.

Classic stew

1 large zucchini;
1 onion;
1 carrot;
2 medium-sized potatoes
150 g fresh cauliflower;
spices, herbs.

Pre-wash the vegetables, remove the peel. Cut the onion into rings, potatoes with zucchini - into cubes or cubes. Grate the carrots. Finely chop the greens with a knife. Bring the water to a boil, add salt and spices. After boiling, lay out the potato pieces, carrots, chopped onions. Leave to simmer for 5-6 minutes. Place the squash cubes in a saucepan. After a few minutes add cauliflower... Leave to simmer, covered for 10 minutes. Add chopped parsley before cooking.

Soup

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To make a delicious soup, you need the following ingredients:

4 medium potatoes;
zucchini - 1 pc.;
1-2 carrots;
3 tomatoes;
1 onion head;
salt, ground pepper, dill.

Boil water for soup. Place diced potatoes in boiling water and cook for 12 minutes. Cut the zucchini into small pieces, the onion into half rings, and the carrot into slices. It is better to remove the thick peel, seeds from the old fruit. Fry carrots, onions in a pan, spread the zucchini, fry for 10 minutes. Peel off tomatoes, cut, add to vegetables, stew for 6 minutes. The stew is transferred to the potato soup, boiled for 5 minutes. At the end of the cooking process, lay the greens, table salt... Boil again. The soup is infused for 10 minutes. You can fill the soup with sour cream.

Squash caviar

To prepare caviar you will need:

8-9 large zucchini;
250 g tomato paste;
a pinch of red pepper;
50 g olive oil;
100 g granulated sugar;
2 teaspoons of salt.

Cooking procedure:

Cut off the thick skin from the washed fruits, pass through a meat grinder. Pour water, vegetable oil into a bulky dish, add sugar, squash, salt, pepper. Boil the contents of the saucepan, reduce heat, cook covered for 40 minutes. After boiling, to obtain a more delicate consistency of the product, the caviar can be chopped with a blender. Pour the prepared caviar into sterilized jars.

Pumpkin vegetable stew

You will need:

4 medium-sized potatoes;
200 g pumpkin;
1 large zucchini;
150 g of cheese;
1 small carrot;
1 bunch of fresh herbs;
sunflower oil - a few spoons;
300 g broccoli;
3 medium garlic cloves;
herbs, spices, salt.

Remove the skin from the washed vegetables, cut into cubes or cubes. Boil water, add broccoli, cook for 5 minutes, drain in a colander. Disassemble the broccoli into inflorescences. Pour oil into a frying pan, put onion cubes, carrots, fry until golden brown. Cut the cheese, garlic cloves into large strips, chop the herbs with a knife. Transfer the processed vegetables to the pan, cover, simmer until the courgette is cooked. Add herbs, cheese, broccoli, garlic. Continue extinguishing for 10 minutes.

How to Pick a Good Vegetable

Zucchini for a nursing mother is useful. When buying vegetables, you should be careful about the quality of the goods. Spoiled, stale food instead of good can harm the health of mom and baby. When choosing a product, pay attention to the following nuances:

The plant should not be large. Choose medium ones, 25-30 cm long. Big size indicates that the vegetable is overripe, contains many seeds, has a thick peel;
A quality plant has a pale green, rich green, marsh hue. Frozen vegetable has yellow, with the development of putrefactive processes, yellowish spots appear on the peel;
Pay attention to the firmness of the rind. It should not be soft, have dark spots, signs of rotting and damage by pests. Black dots indicate poor product quality.

In summer and autumn, it is preferable to purchase vegetables on the market, from a local agricultural producer. Such plants are rarely cultivated chemicals for pest control and growth activation.

Zucchini for nursing mothers can and should be consumed. In order for the fruits to be beneficial, it is important to observe moderation, to take responsibility for the quality of the fruits. In order to avoid undesirable consequences, when introducing zucchini into the diet, observe the behavior of the baby. When allergic reactions, signs of indigestion appear, it is better to give up your favorite treat for a while.

Balanced diet for a nursing mother - a guarantee of the baby's health. Vegetable stew for a nursing mother, how to make it useful for a baby. Vegetables for a nursing mother must be of high quality.

A nursing mother especially needs a balanced and healthy nutrition... For the reason that the maximum nutrients go with milk to the child, and the mother also needs to recuperate after childbirth. It is especially important to be careful in the first months of a baby's life, since the child's stomach and intestines are working during this period. And it depends on you how healthy and strong your baby will be.

The simplest stew recipe includes following products: meat, potatoes, carrots, cabbage, young zucchini. Now let's look at each ingredient step by step. To avoid problems with digestive tract For a newborn, it is better to avoid fatty meat, so buy dietary, lean meat of veal, rabbit or chicken, turkey meat is also very useful. Vegetables for a nursing mother should be chosen carefully, they should be fresh and of high quality. Usually potatoes, carrots and young zucchini do not pose any danger, but on the contrary are useful. However, you should be careful with cabbage, because from it the child can have colic and even constipation. You can substitute cauliflower or broccoli for regular white cabbage.

With these products, a vegetable stew for a nursing mother and baby will be useful. Another important detail: it is customary to cook stews with some roasting of vegetables, do not do this at the first stage of feeding, dear mothers.

Fried food is not useful even for adults, and for our little ones it is also dangerous, it can cause intestinal upset and any indigestion of the child's stomach. In this case, replace the frying with cooking or simmer the vegetables.

If you are worried about your figure, especially after childbirth, we suggest that you evaluate the calorie content of vegetable stew with meat, according to the calorie chart below.

Potatoes - 80

Tomatoes (if any) - 23

Zucchini - 23

Carrots - 33

Parsley - 45

Dill greens - 38

Sunflower oil - 896

Veal meat - 131

It is also customary to add onions and garlic to stews. However, this can be dangerous. These products give breast milk a specific odor that your baby may not like. In addition, garlic is difficult for many adults to digest, but what can we say about a small child.

In the first days of a child's life, exclude peppery food from the diet, because it is a heavy product for a baby. As the child grows, you can add peppercorns to the diet, but do not eat too spicy foods.

A nursing mother should monitor her diet very closely. Many foods, especially in the first 3-5 months of a baby's life, negatively affect the baby's poorly developed digestion. Colic and flatulence often intensify, and sometimes allergies appear. Vegetable stews are ideal for breastfeeding, but the recipe should only contain safe foods that the mother has already introduced into the diet. Let's take a closer look at what vegetables are possible during lactation and find out the recipe for vegetable stew.

What vegetables to add to stew

Zucchini is the safest product that is easy to digest, practically does not cause food allergies and does not affect gas formation. It is a valuable source of vitamins and minerals that can be included in the diet in the first weeks after childbirth. Zucchini cleanse the body and remove toxins, improve the condition of hair and skin, and have a positive effect on the development and growth of babies.

Low-calorie zucchini will perfectly complement dietary menu... In addition, the peel of the vegetable has healing effect, so do not rush to throw out the crust after cleaning. The peel can be used as a face mask. It will improve the condition and appearance skin.

Cauliflower and broccoli are the second safest foods for lactation. They are rich in vitamins C and folate. By the way, these vegetables contain much more ascorbic acid than citrus fruits! The protein in such cabbage ensures the normal growth and development of babies, strengthens the immune system and prevents the development of cancer.

Cauliflower and broccoli help with ulcers, kidney and bone diseases. Vegetables improve the work of the heart, blood vessels and nerve cells... They contain 150% of the daily value of vitamins C and B.

Potatoes - hearty and healthy vegetable which outputs excess water and table salt from the body. It contains thiamine, various beneficial amino acids, minerals and vitamins. Eating potatoes improves material metabolism, fills the body with energy and vigor.

But you need to eat potatoes with caution, since it is a rather high-calorie product. Excessive use potatoes will lead to the appearance excess weight and upset stomach. Permissible daily rate for a nursing mother is up to four tubers.

Carrots are a vegetable with a beta-carotene content that gives such a bright color. This substance can cause allergies in babies, so inject carrots with caution and earlier than one month after childbirth. If your baby does not have food allergies, be sure to eat carrots. It contains vitamins A, B, C and E.

Carrots improve visual acuity and strengthen immunity, improve skin condition and stimulate hair growth. Vegetable normalizes hormonal background, slows down aging, improves mood and reduces fatigue.

Cucumbers are vegetables with a high iodine content. They normalize work thyroid gland and digestion, improve metabolism and assimilation of protein foods. And the water that cucumbers contain cleanses the kidneys and urinary tract, increases lactation and stimulates intestinal activity.

Fresh cucumbers can be introduced into the diet during breastfeeding no earlier than a month after the baby is born. Eat only fresh young foods as they contain a large number of vitamin C and have no Negative influence on the digestion of babies. And pickled and pickled cucumbers are best excluded from the menu for the period of breastfeeding. Peel the skin before eating.

Onions are a vegetable that can be eaten while breastfeeding in small amounts. Then it will not change the taste of breast milk or cause colic in nursing baby... Onion strengthens the immune system and effectively protects against viruses, normalizes blood pressure and lowers blood cholesterol levels, prevents the appearance of various fungal infections (including such frequent illnesses in nursing, like candidiasis or).

Tomatoes are vegetables containing anti-cancer, antioxidant and antidepressant substances. Fresh, natural vegetables can boost your mood and reduce your risk of cancer. But beware that red tomatoes can cause severe allergies.

If the baby is allergic to red tomatoes, you can eat yellow ones. Yellow tomatoes improve the functioning of nerve cells, heart and blood vessels, and establish material metabolism. Tomatoes can be introduced into the diet during lactation in the second or third month.

It is better to refuse white cabbage, bell peppers, eggplants and beets for the first 3-6 months after childbirth. Beets and White cabbage hard to digest and digest, cause severe colic and increased gassing... A colored bell pepper and eggplant can easily cause food allergies. Garlic can be eaten in small quantities after 3-4 months.

How to make a lactation stew

Only those vegetables that have already been introduced into the diet can be included in the stew;
Use two to three ingredients for your first course. After the test, observe the baby's reaction. If negative consequences no, the stew can be eaten without fear. What to do if a baby has food allergy, look;
Add new ingredients to stews gradually, at intervals of 7-10 days;
Select and wash vegetables carefully before cooking. These should be fresh and high-quality products without yellowed leaves, spots and blackheads;
You can add greens to the stew. The most useful and safe for breastfeeding are parsley and dill;
The stew can be salted and slightly pepper, you can add sour cream or vegetable oil to the dish. You can not add hot spices, mayonnaise, soy sauce, ketchup, tomato paste and various marinades!

Stew recipes for nursing

Classic vegetable stew

Potatoes - 2 tubers;
Zucchini - 1 piece;
Carrots - 1 piece;
Cauliflower - 150 gr.;
Bow - 1 head;
Parsley, salt and pepper to taste.

Rinse vegetables, peel and prepare for cooking. Grate the carrots on a coarse grater, cut the zucchini and potatoes into cubes, the onion into rings. Chop the parsley finely. Pour water into a saucepan and bring to a boil. Season the boiling broth with salt and pepper, add the chopped onion and let it boil for two minutes. Then add the carrots and potatoes to the pot. Add the zucchini after five minutes and the cauliflower after three minutes. Leave to simmer for 8-10 minutes, add herbs two to three minutes before cooking.

Vegetable stew with apples and turkey

Turkey fillet - 0.5 kg;
Green apples - 3 pieces;
Potatoes - 0.5 kg;
Flour - 2 tbsp. spoons;
Vegetable oil for frying;
Salt and pepper to taste.

Rinse and dry the turkey, rub with salt and pepper on each side. Place the fillet in a sleeve, put it in the oven for 50 minutes and bake at 200 degrees. Boil the potatoes in their skins and peel. Remove the peel and core from apples. Finished meat, potatoes and apples and cut into cubes.

Pour vegetable oil into a deep frying pan, add flour and stir. Add the prepared ingredients and pour in the water so that the stew does not become a soup, but also does not remain dry. Simmer, covered, until apples are tender.

Vegetable stew with pumpkin

Potatoes - 4 tubers;
Pumpkin - 200 gr;
Broccoli - 300 gr;
Zucchini - 1 piece;
Carrots - 1 piece;
Hard cheese - 150 gr;
Garlic - 3 cloves;
Dill - 1 bunch;
Vegetable oil for frying;
Salt and pepper to taste.

Rinse broccoli, put in hot water and cook for 4-5 minutes. Prepare the rest of the vegetables and chop them up. In hot oil, fry the carrots and onions, cut the cheese into large strips, finely chop the dill and garlic, disassemble the finished broccoli into small inflorescences.

Add vegetables, except broccoli and garlic, to a skillet and simmer covered over medium heat. When the zucchini is ready, add the broccoli, garlic, cheese and herbs. Simmer until the potatoes are tender.