The Joys of Vegetables Part VII: Broccoli

Broccoli is known as a guardian of good health, and is the most nutritious vegetable. It is rich in Vitamins, Fiber and loaded with anti-cancer fighting agents. To start with they are an excellent source of Calcium, Vitamin A, and C,and also one of the few vegetable that contains Vitamin K (really important for blood clotting) antioxodant betacaotene and folate, which all aids in combating the risk of cancer and heart disease. Excellent source of insoluble fiber and potassium. But that is not the reason why this vegetable is such a superstar. It is because they are loaded with Phytochemicals, it also includes Dithiolethiones (cancer fighting agents), Indoles (they fight against hormone related cancers), Isothiocyanates (which stimulate cancer fighting enzymes and neutralizes the substances that causes cancer i.e. smoke) Lutein fights colon cancer and eye disease. Sulphorahane which reduces the tumour formation.

Just to give you an example: In 1 cup of cooked broccoli you will have consumed more that a days requirment of Vitamin C( really important for your skin, gums and immune system), Vitamin A and Folate (they all help to fight agains birth defects) Fibre: to control your blood sugar levels, Calcium: to fight against bone diseases, and Sulphoraphet and Idoles which aids in fighting cancer, and Lutein: to aid against macular degeneration.

SHOPPING FOR BROCCOLI AT THE MARKET:

Broccoli is available all year round, but it is during the winter months that they are at there best.

What to look for:

When your are purchasing a broccoli, look for dark green to purple heads and their stems must be bright green. The stalks should be crisp and not rubbery, and the florets must be tightly closed.

DO NOT BUY BROCCOLI THAT IS YELLOW!!

WHEN AT HOME:

Storing Methods:

Keep broccoli in a plastic bag in the vegetable drawer for 3-4 days.

 

Preparation Methods:

It is important to wash your broccoli well before cooking. Cut off the florets into smaller bits. Don't discard the stalks they are just as important and healthy. If the stalks are tough, just peel the outer skin with a vegetable peeler or paring knife. Even the leaves are edible and great in soups, stews and stir-fries.

Basic Cooking Methods:

Use broccoli florets raw or blanched in a pot of lightly salted boiling water for snacks and crudites with a lovely dip. Served as a side dish you can steam, blanch, saute or stir-fry. Chopped stems and leaves with a little added water for 3-5minutes. Broccoli is a delicate vegetable and therefore needs to cooked for a short period of time. Don't over cook them. Cooking them for a brief period of time brings out their flavour and colour. It also prevents all there goodness from leeching out.

DID YOU KNOW...
...that cooke broccoli offers even more benefits than Raw? Cooking increases the Idole Content by freeing a very important enzyme...

Serving Suggestions:

Broccoli florets can be sauteed with garlic and olive oil, add them to a stir-fry, quiche, pizza topping or omelette. Steamed and topped with a cheese or white sauce or a drizzle of lemon juice or balsamic vinegar, salt and pepper.

Broccoli stems and leaves can be cooked in chicken stock as the base for a cream of broccoli soup. 

Broccoli is wonderful iwth anchovy, soy sauce, and Parmesan Cheese, dark seasame oil, garlic, grapefruit, mustard/mayo blend, orange and Balsamic vinegar.

FRESH IDEAS:

Many people tend to throw the stems away. But in actual fact they are very tasty and very nutritious. Peel them with a vegetable peeler if they are to hard. Trim and slice into sticks. They can be blanched, steamed, or even grated and added into a coleslaw.

Puree cooked broccoli with a little chicken stock, milk or cream, pinch or majoram or oreganum. Sprinkle with salt cayenne pepper to make a quick cream soup.

To freeze Broccoli, blanch bite sized pieces for 3minutes. Cool completely in iced water. Drain well and place in a freezer container. Can keep for up to 12months.