Broccoli
Health Benefits
Broccoli is rich in several vitamins and minerals like Vitamin C and Vitamin K. Vitamin C supports many functions like immune health, and Vitamin K supports bone and blood health, among other functions.
Cooking Methods
To prepare broccoli, cut the large stems away, and cut the tops into small pieces. Rinse broccoli before preparing it.
Steamed: To steam broccoli, you can use a microwave, or a double broiler on a stove. To microwave-steam broccoli, add
two tablespoons of water to broccoli pieces in a microwave-safe bowl. Loosely cover the bowl and microwave for 2 to 4
minutes, or until tender. To steam broccoli on the stove, boil a small amount of water in a pot. Place broccoli pieces in a
metal strainer and place the strainer so that it sits on the pot, allowing the steam to penetrate the broccoli pieces. Cover
with a lid to trap steam. Steam until tender.
Sauteed: To sautee broccoli, heat a frying pan over medium heat and add 2 tablespoons of vegetable oil. Add the
broccoli to the pan, and stir frequently until tender.
Roasted: To bake broccoli, first preheat your oven to 425°F. Toss the broccoli pieces with two tablespoons of oil, and
some salt & pepper. Add the pieces to a baking sheet, and bake for 20 minutes, or until slightly charred.
Seasonings
Try one of these seasoning ideas, or mix & match and come up with something new!
- Lemon juice, garlic powder, and thyme
- Fresh minced garlic and grated cheese on top
- Pesto sauce
Storage & Preservation
Broccoli is stored best in the fridge. Store it in a perforated or loosely covered container.
Cooked broccoli should be stored in the fridge and used within three days.
To freeze broccoli pieces, first blanch them. To blanch broccoli, bring a pot of water to a boil and fill a bowl with ice
water. Boil your pieces of broccoli for 2 minutes. Then transfer them to the ice water and allow them to cool completely.
Drain them, and lay them in a single layer to freeze them. After about two hours, transfer them to a bag or container.
Properly blanched and packaged, they can be stored in the freezer for up to 12 months.
