Broccoli is full of Vitamin C, and is also a good source
for Vitamin A, Vitamin K and potassium. It's also one of
the "love it or hate it" veggies. There doesn't seem to be
opinions in-between! It's so good for you though, that it
seems to me everyone just needs to find a recipe that
appeals to them, rather than writing it off entirely. My kids
always called broccoli "little trees" and we tried to make
it a fun vegetable. Well that, and our rule of always having
to at least try something before judging it helped too.
Broccoli should be harvested before ANY tiny yellow flowers
appear on the head. This is a sign that's it's overmature and
may be bitter. You want to harvest it, regardless of the size,
when it's compact and tightly formed. You may get one large
head and many small ones. Leave some of the stem from the
first head on the plant and side shoots will form that can be
harvested too.
Store broccoli in a plastic bag in the refrigerator, and use
it within 3-5 days. Sooner is better because the vitamin
content will continue to decrease the longer it's stored.
You can freeze broccoli florets by blanching them in
boiling water for 3 minutes or steaming for 5 minutes.
Cool in ice water and place in freezer bags or containers.
Herbs that go well with broccoli are caraway seed, dill, mustard
seed, tarragon, basil, oregano, garlic and marjoram.
Garlic Broccoli
Ingredients:
1 1/2 pounds fresh broccoli
10 cloves fresh garlic unpeeled
1/3 cup wine or herb vinegar
3 tbsp. olive oil
2 tsp. salt
Separate the broccoli into flowerets, then peel main think
stem and slice into thin strips. Crush the garlic partially,
using the flat side of a knife. Fill a large pot with water,
add all ingredients. Make sure the broccoli stems are
submerged, and cook, covered, until tender. Drain and
refrigerate for several hours or overnight.
Italian Style Broccoli
Ingredients:
1 each broccoli, whole head
1 quart water
1 tsp. salt
3 tbsp. olive oil
1 tsp. minced garlic
pepper to taste
2 tbsp. Parmesan cheese, grated
Separate the broccoli florets and trim the skin from the
stalks. Put the broccoli stems in boiling water with salt.
About 1 minute later, add the floweret's. Return to a boil
and cook for 6 to 8 minutes until crisp tender. Drain. Heat
the olive oil in a pan and add the garlic. Cook over medium
heat for a minute and add the broccoli. Cook, while stirring,
for about 2 minutes. Season and sprinkle with Parmesan
cheese to taste.
Herbed Broccoli
Ingredients:
1 pound fresh broccoli florets
2 tbsp. butter or margarine
1 1/2 tsp. lemon juice
1 1/2 tsp. minced onion
1/4 tsp. salt
1/8 tsp. each dried thyme, marjoram and basil
Cook until the broccoli is crisp tender. Melt the
butter; add lemon juice, onion, salt and herbs.
Drain broccoli and place in a serving dish. Add
the butter mixture; stir to coat. You can use fresh
minced herbs as well, just double the amount.
Broccoli with Vinaigrette
Ingredients:
1 head Broccoli
1/2 cup wine or herb vinegar
2 tsp. hearty or Dijon mustard
2 garlic cloves, minced
Cut the broccoli into bite-size florets. Peel the stems
and slice into 1/4" thick pieces. Steam just until tender,
about 3 minutes. While the broccoli is steaming, whisk
the dressing ingredients in a bowl. Add the steamed
broccoli and toss to mix. Serve immediately. Serve 4-6.
Chicken Cashew Stir Fry
Ingredients:
1/2 cup raw cashews
2 tsp. vegetable or peanut oil
1 small onion, chopped
2 garlic cloves, minced
4 chicken breast halves, boneless, skinless, cubed
1 cup broccoli flowerets
1 cup chicken broth
2 tbsp. soy sauce
2 tsp. cornstarch
1/4 tsp. fresh, minced ginger
1/4 tsp. salt
1/4 tsp. black pepper
Lightly brown nuts in vegetable oil in large non-stick skillet
over medium heat, about 3 minutes. Remove. Sauté the
onion, ginger and garlic for 2 minutes. Add chicken; sauté until
browned about 8 minutes. Add broccoli, 3/4 cup broth and
soy. Simmer, covered, for 5 minutes. Dissolve cornstarch in
the remaining broth; stir into skillet. Simmer, stirring, over
medium heat until thickened. Cook for 1 minute. Return the
cashews to skillet with salt and pepper.
Easy Broccoli Soup
Ingredients:
1 pound fresh broccoli florets
1 cup sliced sweet onion
4 cloves garlic, peeled
2 cups buttermilk
salt and pepper to taste
Combine the broccoli, onions and garlic in
a steamer basket. Steam over boiling water
for about 12-15 minutes till broccoli is tender.
Transfer the vegetables to a food processor
or blender and puree. Stir in buttermilk and
either serve immediately or reheat gently.
Season with salt and pepper. Serves 4.
Dilled Broccoli and Potatoes
Ingredients:
2 medium red potatoes, cut into 1 inch pieces
Handful of fresh dill leaves
1/2 pound (1/4 cups) broccoli florets
3 green onions, minced
3 tablespoons fresh lemon juice (or herb vinegar)
1 tablespoon olive oil
1 tsp. fresh minced dill
black pepper and salt to taste
Steam the potatoes over boiling water while covered
with a handful of dill leaves for 5 minutes. Add the
broccoli to this and steam 5-10 minutes longer till
the vegetables are tender. Add the potatoes and
broccoli to a serving bowl. Add the green onions,
lemon, minced dill, oil and salt and pepper to taste.
Toss. Serve warm.
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