Broccoli is a close member of the cauliflower family, and was grown wild for hundreds of years in the Mediterranean and Eastern Europe areas. It was introduced to US by immigrants and around 1920’s became a popular and known vegetable.
Health benefits
• Low calories and virtually fat free
• Rich supply of vitamins and minerals, in particularly vitamin C, folic acid and potassium
• Reduces chances of cancer
Buying
• Look at the stalks attached to the florets, should be slender and crisp enough that if broken will snap easily.
• Florets should be tightly closed and green, yellowing florets indicate that it’s not fresh
• Florets that are dark green, purplish or bluish green contain more beta-carotene and vitamin C than paler florets.
• Leaves should have good colour and not appear wilted.
• Avoid broccoli with soft slipper spots on the florets or stalks bottoms that are brown or slimy.
• Fresh broccoli will smell “green”.
Storage
• Keep broccoli chilled in refrigerator as it will preserve texture and flavour, as well as protect vitamin C content.
• Do not wash the broccoli before storing.
• Broccoli should be stored in an open plastic bag and placed in the bottom of the refrigerator for right balance of humidity and oxygen.
• Broccoli is best when used within a couple of days of purchase.
• Broccoli will keep up to four days in a fridge
• Cooked broccoli will keep in the refrigerator for two or three days in a tightly covered container.
Usage
• The leaves are edible and contain lots of nutrients but people do discard them
• If you want, peel the stem that gets tougher as it gets older, but peel thinly to keep nutrients.
• The florets will cook faster than the stalks, so either try splitting the stalks into smaller pieces.
• Cooked broccoli will be tender enough that a knife will pierce thru easily yet remain crisp and bright.
• Broccoli is a versatile vegetable and can be cooked by stir-frying, steaming, boiling or sautéing.
Health benefits
• Low calories and virtually fat free
• Rich supply of vitamins and minerals, in particularly vitamin C, folic acid and potassium
• Reduces chances of cancer
Buying
• Look at the stalks attached to the florets, should be slender and crisp enough that if broken will snap easily.
• Florets should be tightly closed and green, yellowing florets indicate that it’s not fresh
• Florets that are dark green, purplish or bluish green contain more beta-carotene and vitamin C than paler florets.
• Leaves should have good colour and not appear wilted.
• Avoid broccoli with soft slipper spots on the florets or stalks bottoms that are brown or slimy.
• Fresh broccoli will smell “green”.
Storage
• Keep broccoli chilled in refrigerator as it will preserve texture and flavour, as well as protect vitamin C content.
• Do not wash the broccoli before storing.
• Broccoli should be stored in an open plastic bag and placed in the bottom of the refrigerator for right balance of humidity and oxygen.
• Broccoli is best when used within a couple of days of purchase.
• Broccoli will keep up to four days in a fridge
• Cooked broccoli will keep in the refrigerator for two or three days in a tightly covered container.
Usage
• The leaves are edible and contain lots of nutrients but people do discard them
• If you want, peel the stem that gets tougher as it gets older, but peel thinly to keep nutrients.
• The florets will cook faster than the stalks, so either try splitting the stalks into smaller pieces.
• Cooked broccoli will be tender enough that a knife will pierce thru easily yet remain crisp and bright.
• Broccoli is a versatile vegetable and can be cooked by stir-frying, steaming, boiling or sautéing.