Do you think it is broccoli that’s uppermost in mind when kids are told to “eat your greens� It should be; it is perhaps the most nutritionally dense of all vegetables but not the best-loved, in spite of the appeal of its “little tree†shapes.
George Bush Snr famously refused to eat it, but despite his disendorsement, broccoli sales in the US shot up as its health properties were appreciated.
Broccoli is a good source of vitamin C, antioxidants, dietary fibre and folate and also provides calcium, iron, vitamin E and beta carotene. Many of the sulphur-containing compounds seem to have anti-cancer properties.
It’s the sulphur that produces the unpleasant smell when broccoli and other members of the brassicas family, such as cabbage, brussels sprouts and cauliflower, are cooked. Avoid the smell by not cooking it for too long – two or three minutes in a really big pot with lots of boiling water, or take it out of the steamer while it is still green. Put the chopped up stalks in the boiling water or steamer a minute before the florets.
Variants are romanesco, the bright lime green forming a spiral, which actually tastes more like cauliflower than broccoli, purple sprouting and broccolini, for those who prefer stalk to heads,
Buy broccoli with compact heads that show no sign of yellowness. Because broccoli easily harbours tiny bugs and is one of the most sprayed crops while it is growing, wash it well. Adding some salt to the soaking water will bring the critters out.
In Tasmania, broccoli is grown year-round, but the main harvest begins in November and continues through until May.
And Indian dish, sag, has a puree of broccoli and spinach or silverbeet fried with spices for a big hit of greens, or follow a pesto recipe using pureed broccoli instead of basil for a quick sauce to stir through pasta. The florets can be added to stir fries; they are good tossed in olive oil, with toasted almonds and crisp bacon while still hot; or pour toasted sesame seeds through butter or olive oil over cooked florets. Bake broccoli and cauliflower together in a hot oven with olive oil and a sprinkle of salt.
Broccoli goes with anchovies, bacon and prosciutto, breadcrumbs, butter, capsicum, cheese (especially creamy blue and parmesan), garlic, ginger, mustard, olive oil, onion, oyster sauce, pasta, pine nuts, salmon, tomato and walnuts.
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