Broccoli is a nutritional powerhouse full of vitamins like Vitamin C, and minerals like potassium. And, unless you absolutely drown it in a rich cheese sauce, broccoli, like most vegetables, is low in calories and fat-free.
Broccoli also contains the phytochemical sulforaphane, which helps reduce the risk of cancer.
This nutritious green veggie gets its name from the Italian word for ‘cabbage sprout’. It’s a relative of cabbage, Brussels sprouts and cauliflower.
Vibrant and dark green with edible stems, broccoli is best when it has a deep, strong colour and tightly closed buds. Colour is also a nutrition indicator ? florets that are dark green, purplish or bluish green have more beta-carotene and Vitamin C than paler florets. The leaves, if any, should have good colour and not appear wilted. Avoid broccoli with soft slippery spots on the florets or with stalk bottoms that are brown or slimy. Ideally, the stalks should be slender and crisp. Avoid pieces that have begun to flower.
Broccoli is best when stored fresh and unwashed in the refrigerator. Fresh broccoli is at its best if used within a day or two of purchase, but it will keep for up to three days in the refrigerator.
Before cooking broccoli, always rinse it under cold running water. Which part of the vegetable you decide to eat is entirely up to you ? when it comes to choosing between the florets or the stems, both of which are edible.Many cut off and discard the leaves, but these are edible too and contain even more beta-carotene than the florets. You can peel stalks which get tougher. But remove only a thin layer to preserve the nutrients.
broccoli with dijon vinaigrette
Ingredients: 2lb fresh broccoli; 4 tsps olive oil; 1/4 cup finely chopped green onions; 1/2 tsp dried tarragon; 1/2 tsp dry mustard; 6 cloves garlic; minced; 2 tbs red wine vinegar; 2 tbs water; 1 tbs Dijon mustard; salt and pepper
Method: Steam broccoli covered for 6 mins or till crisp and tender. Drain. Place in bowl. Heat olive oil in a pan over medium heat. Add green onions, tarragon, mustard and cloves. Saut? for 3 mins. Remove from heat and add vinegar, Dijon mustard, pepper and salt, stirring with a wire whisk until blended. Drizzle over broccoli, tossing gently to coat and serve.
