How do you prepare broccoli?

Answer 1

For the best flavor and nutrition, eat broccoli soon after purchase. Wash broccoli thoroughly just before using. Trim the tough portion of the stem about one inch from the bottom. Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavors. If the stem is large or tough, you can peel it. Cut the stem into 1/2″ slices. To get unique health benefits from broccoli, let it sit for several minutes before eating or cooking.

Both cooked and raw broccoli can make excellent additions to your meal plan. There may be some special advantages for your digestive tract when broccoli is eaten raw. With fresh raw broccoli, simply slicing a few minutes prior to eating or thoroughly chewing unsliced pieces will help activate sulfur-metabolizing enzymes. Another form of broccoli you may also want to try if you enjoy raw broccoli is broccoli sprouts. Some of the nutrients found in broccoli-like vitamin C-are especially concentrated in broccoli sprouts. Remember that all raw broccoli requires more thorough chewing than cooked broccoli.

For salads, cut the broccoli into bite size pieces. Include the leaves and stems, and simply chop them or cut them into julienne strips to take advantage of their valuable vitamins, minerals, and phytochemicals.

Steaming has does a better job of preserving nutrients than other cooking methods. Many nutrients can be lost from food when the food surface comes into direct contact with water. Hotter water temperatures leech more nutrients from food, as will longer cooking times. Steaming, by comparison, leaves the broccoli in contact with steam only and can reduce nutrient loss for this reason. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil prepare broccoli florets and stems. Because the fibrous stems take longer to cook, they can be prepared separately for a few minutes before adding the florets. For quicker cooking, make lengthwise slits in the stems. The leaves are perfectly edible and contain concentrated amounts of nutrients. Steam stems for 2 minutes before adding the florets and leaves. Steam for 5 more minutes. At the just tender point, the broccoli will retain its brilliant green color and actually increase in nutrient value. However, when the broccoli turns to a dark olive green color, its nutritional density is considerably diminished. Sprinkle with lemon juice to bring up the flavor if needed.

To stir-fry broccoli, chop broccoli into bite-size pieces and florets and stir-fry in about 1 teaspoon of olive oil combined with water or vegetable broth for 3-1/2 minutes in a frying pan heated to 248°-284°F (120°-140°C). Approximately two-thirds or more of the nutrients (including vitamins, minerals, phenols, and glucosinolates) will be retained. Flavor with Bragg Liquid Aminos or tamari, lemon or lime juice, a touch of your favorite vinegar, and finish with seasonings and herbs of your choice, and sesame seeds.

If you plan to add broccoli to a vegetable soup, cut the stems and florets into bite-sized pieces and add during the last few minutes of cooking.

Other serving ideas:

• Make broccoli slaw by shredding the stems on a coarse grater or the shredding disc of a food processor.
• Use broccoli florets as an appetizer with a dip.
• Toss pasta with pine nuts and steamed broccoli florets. Add salt and pepper to taste.
• Purée cooked broccoli and cauliflower, then combine with seasonings of your choice to make a simple, yet delicious, soup.
• Add broccoli florets and chopped stalks to fritattas and scrambles.
• Put steamed broccoli into the blender or food processor along with vegetable broth, other vegetables, garlic and seasonings to create a beautiful, delicious sauce to serve over brown rice, baked potatoes, polenta, or pasta.