BROCCOLI
Broccoli is part of the brassica family of
vegetables (also known as cruciferous vegetables) that includes cabbage
and Brussels sprouts. It has been around since Roman times and still
popular in Italy; the name comes from the Italian word broccoli meaning
the flowering crest of a cabbage. We eat the large flowering head of the
plant. Broccolini is a newer incarnation with long slender stems and
smaller heads, and also known as sprouting broccoli – they are
nutritionally the same. They all contain cancer-fighting phytochemicals
including sulforaphane. Broccoli is also a good source of the B vitamin
folate for a healthy heart, vitamin C for immunity and fibre for
digestive health.
To retain its nutritional goodness and “fight-o-chemical” power,
cook broccoli as lightly as possible – do not boil. As with all
vegetables, broccoli can be lightly steamed or microwaved and dressed
with a little extra virgin olive oil and perhaps lemon juice, pepper,
chilli, or herbs of your choice. For an Asian direction, try soy, honey
and sesame seeds. Take care not to overcook and leave some crispness and
the rich green colour. To ensure the stems cook through before the
florets go mushy, cut a cross into the base of the stem with a small
sharp knife to quicken cooking. For added delight, sprinkle over
slivered almonds (or any nut really) that have been gently toasted.
Source: AusFoods, 2019
