Broccoli, which is related to cabbage and kale, dates back to Roman times but did not become widely grown in America until the 1920s. This vegetable contains essential vitamins and minerals necessary for human health.
Broccoli contains high amounts of vitamin C and K as well as iron, potassium and zinc.
Nutrition
Broccoli is an extremely nutritionally dense food, packed with many essential vitamins and minerals that may protect against heart disease and cancer. Fiber, potassium and magnesium levels are high while folate is present – potentially protecting against both diseases! Adults should aim to consume around six servings of broccoli each week. It originally hails from wild mustard plants that farmers developed into the delicious green vegetable we enjoy today.
Like other vegetables, broccoli contains little fat and is high in fiber content, yet is low in carbohydrates, with only 35 calories per cup or 90 grams (g). One serving also provides some potassium, magnesium, iron and calcium while being a great source of antioxidants like sulforaphane which help defend cells against free radical damage that leads to cancer.
Broccoli belongs to the cruciferous vegetable family and contains abundant amounts of vitamins A, C, K and B6, manganese as well as omega-3 fatty acids, fiber and phytochemicals that may reduce risks such as prostate cancer, heart disease and other chronic illnesses.
A serving of broccoli includes approximately one cup of florets and 2 cups of stems. You can either use a measuring cup to determine your serving, or just eyeball it; just be mindful not to overcook or you risk losing some of its nutritional value.
Proper storage of raw broccoli is essential to its long-term freshness and prevent spoilage and mold growth. A serving of fresh broccoli should last about five days in the refrigerator when stored correctly; to increase this, cut half an inch off of its dry end before placing it in a Mason jar with water at its base or wrapping in wet paper towels; store this item in your fridge and replenish the moisture twice daily using paper towels as necessary.
The FDA advises individuals to consume 6-11 servings of vegetables and fruits daily, such as dark leafy greens such as broccoli, kale and collard greens as well as non-starchy veggies such as peppers, carrots and sweet potatoes.
Preparation
Broccoli is an herbaceous vegetable known for its crisp green florets and deep green hue. Packed with vitamin C and minerals like iron, calcium and phosphorus, broccoli can be enjoyed in soups, stews and salads or even as part of a smoothie! With all this nutrition-packed goodness waiting to be devoured by consumers.
Fresh broccoli has a short shelf life, making it crucial that it is purchased and consumed quickly. If there’s leftover, store it covered in damp paper towel in an open bag to maintain quality and avoid buying broccoli with yellow leaves indicating spoilage.
Before eating broccoli, it must be cleaned and trimmed. Rinse its florets and stems thoroughly, while trimming away any tough parts with a knife or paring tool. Broccoli can be prepared in various ways but for best results and rapid cooking it is best steamed – steaming retains many essential vitamins while also being an efficient method. To steam broccoli place a large pot over high heat with several inches of water and place your steamer basket inside; once boiling add your broccoli florets/stem coins/coins/coins then cover and steam until tender then season with seasoning salt as necessary.
Other methods for preparing broccoli include roasting, sauteing and microwaving. Roasted or sauteed broccoli combined with garlic is an ideal side dish; combine it with other vegetables like tomatoes and mushrooms for an elegant pasta sauce; add broccoli as an ingredient to soups and stews to add an extra spicy kick!
If you are confused as to what constitutes one cup of broccoli, use a kitchen scale to weigh it and measure its weight accurately. This method provides the most precise way of ascertaining how much is present; then use this measurement when planning recipes with it.
With an air fryer, it’s easy to whip up delicious dishes by sauteeing broccoli florets in hot oil or butter until their edges caramelize and add great flavor. Alternatively, for an easier experience use one tablespoon of olive oil instead. Simply heat over medium-high heat until sizzling occurs then cook for approximately 10 minutes until done.
Storage
Proper storage of broccoli is key to maintaining its freshness, flavor and nutritional value. While this vegetable boasts natural defenses against spoilage, improper storage can still cause it to lose its crisp texture and develop an unpleasant bitter flavor. When storing broccoli it is important to separate its florets from its stem and trim any leaves attached; this will prevent its florets from degrading more rapidly and speed up decomposition time.
Before storing broccoli, it should be washed thoroughly to rid it of dirt and contaminants that might damage it. After washing, patting it dry with paper towel or kitchen cloth will help ensure its freshness remains longer while also helping prevent mold formation.
Once broccoli has been patted dry, it should be placed in an airtight plastic bag or container and stored in the refrigerator. Be wary of placing broccoli near any fruits or vegetables which emit ethylene gas as this may speed up its ripening process and hasten spoilage.
Ideal temperature for broccoli is between 68 and 75degF (20-24degC), to maintain crispiness and fresh flavor. Furthermore, sunlight exposure may cause its florets to disintegrate faster.
Long-term storage options for frozen florets include using an airtight container, freezer paper or plastic wrap to preserve flavor, texture and nutrients of the florets. Vacuum sealing plastic bags is recommended in order to remove as much air from them as possible before freezing; when using freezer paper as storage paper is another excellent way of maintaining flavor, texture and nutrients of frozen florets.
When freezing broccoli, it is essential that it thaws completely before cooking; otherwise it will result in tough textures and unpleasant flavors. Furthermore, freezing in batches allows you to take out only what is necessary at any given time.
Cooking
As your mother urged you to eat your broccoli as a child, she was right: this vegetable packs an abundance of essential nutrients. Home cooks tend to focus on its florets for maximum nutritional impact, but don’t waste the stems as well – peel away their tough outer layer using a vegetable peeler and chop into bite-size pieces instead of throwing away.
A medium bunch of broccoli weighs approximately 9 ounces. No matter which method of preparation is selected, it’s important that it is cleaned and dried well prior to preparation. You may also add a pinch of salt into the boiling water in order to enhance flavor while keeping bright green color and bright flavor intact.
As part of your broccoli sauteing journey, adding olive oil can also enhance its flavor. When heated by heat from your stovetop or other source, its heat will cause spots of caramelization on its florets which add depth and crunch. Other oils may work too; just make sure they’re hot before adding your broccoli!
Broccoli is an extremely versatile vegetable, suitable for serving either warm or cold. It makes an ideal addition to pasta, soups and casseroles as well as being great on its own grilled or broiled. Plus it lends itself well to various seasonings; my personal favourite being olive oil with salt and pepper for roasting!
Cooking broccoli requires three main methods, steaming, boiling and microwave blanching – each can achieve similar results. When steaming broccoli it is best to cut florets to approximately equal sizes so they will cook at an equal rate; when using an Instant Pot expect to wait 5 – 7 minutes per floret and 7-9 for thickly-sliced stalks; to blanch broccoli quickly after it has cooked through shocking it into colder water (called shocking) can help avoid it becoming soggy or soggy in texture.