Broccoli
History
Around for over 2000 years, broccoli was first known to be cultivated in
Italy. Traded throughout the Mediterranean, broccoli made frequent appearances
on plates throughout the Roman Empire. Arriving in the United States
in the late 1700’s, broccoli was grown primarily as a backyard
garden vegetable. In the early 1920’s, broccoli was commercially
harvested in San Jose, Ca. and began to pick up popularity in the Boston
and Northeast markets. Today, broccoli is recognized for its culinary
attributes to the American cuisine.
Nutritional Value
Broccoli is known for its exceptional nutritional benefits. Rich in Vitamin
A and Vitamin C, broccoli is known for its high folate (folic acid) and
potassium content. Although definitive proof has yet to be published,
broccoli has been linked as an excellent source of beta-carotene which
helps reduce the risk of cancer. In addition, it is believed that broccoli
helps lower blood cholesterol. If prepared without sauces and other additives,
broccoli is virtually a fat free vegetable. Cooked broccoli actually
increases the amount of nutritional benefits as it reduces the volume
but not the nutritional value. In fact, one would need to eat a significantly
greater amount of raw broccoli in order to capture the same amount of
nutritional value in its cooked state.
Shopping
When selecting broccoli, look for tight and compact crowns with dark green,
blue green, or purplish green color. Intense colors
indicate hearty nutritional content. Yellow or yellowish-green heads
indicate that the broccoli has lost some of its nutritional
benefits. Avoid choosing broccoli with limp stalks. Select crisp, sturdy,
light green stalks which indicate freshness. In addition, take a look
at the cut ends and select those that are completely closed. Stalks that
are open tend to be tougher and woodier in texture.
Storage
Best used within three days after purchase, broccoli can last for several
days if properly stored. Wrap broccoli in a plastic bag or plastic wrap
and refrigerate as soon as possible in order to keep its nutritional
value, particularly Vitamin C which is lost if broccoli is left in warm
areas. Never pre-wash broccoli before refrigeration as it will promote
mold and decrease shelf life. As a rule of thumb, it is always best to
prepare and consume broccoli immediately after purchase. Time in the
refrigerator will decrease the nutritional value in any vegetable no
matter how well you store it.
Preparation
Wash broccoli thoroughly with cold water before preparation.
Raw - Chop or dice broccoli florets and stems into a salad bowl with lettuce and an array of other fresh vegetables or include broccoli florets with other fresh vegetables and serve as an appetizer.
Steamed – Simply cut broccoli florets and steam in a covered saucepan with a few cups of water for 4 to 5 minutes. There are a number of seasonings and sauces that work well with steamed broccoli.
Sauce – After steaming, toss florets and stalk into a blender with
vegetable broth, a little olive oil, and seasonings and pour over rice,
potatoes, or pasta. Great alternative to sauces that contain cheeses and
other ingredients that are high in fat content.
