Preparation
For the best flavor and nutritional benefit, cook broccoli soon after purchase. Any vegetable that sits around for a week, even if refrigerated, will lose considerable vitamin value along with flavor.
Wash broccoli thoroughly just before using. Trim tough portion of the stem about one inch from the bottom. How you cut the broccoli prior to cooking is a matter of preference and the nature of the dish you are planning.
For salads and stir-fries, cut the broccoli into bite size pieces. Include the stems, too. Many classic cookbooks will direct the cook to discard the leaves and peel the stems, but think of all the nutrients and fiber you would lose. Keep those stems in tact, and simply chop them or cut them into julienne strips to take advantage of their valuable vitamins, minerals, and phytochemicals.
RAW
Chop or dice broccoli florets and stems into your salad bowl along with crisp romaine lettuce and an array of fresh vegetables.
Enjoy a broccoli slaw by shredding the stems on a coarse grater or the shredding disc of your food processor. Combine with shredded carrots and other veggies of your choice, add a little extra virgin olive oil, some lemon or lime juice, and season to taste.
Add broccoli to a blended raw soup preparation for a vitamin C boost.
Toss chopped broccoli, stems and all, into a blended green drink with water, kale, celery, and cucumber, and sweeten with a chopped apple.
Feature broccoli as the centerpiece of your own original salad with vegetables of different textures and colors.
Broccoli makes a dramatic sauce when combined in a blender with garlic, extra virgin olive oil, vegetable juices of your choice, and your favorite seasonings.
Include broccoli florets in your crudite platter as an appetizer, and serve along with your favorite dip.
STEAMED
Cut broccoli into florets and steam in a covered saucepan with a small amount of water for 4 to 5 minutes.
For a different look, you can cut the broccoli into trees by keeping the stems intact and simply cutting lengthwise through stems and flowering portion. Cook until just tender, taking care not to overcook or you'll lose those precious nutrients. Color can be your guide. 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 has been considerably diminished.
An alternative steaming method is to lift the cover several times during cooking to release steam, thus preserving the bright color of the broccoli.
If you choose to steam an entire stalk of broccoli, rather than cutting it into smaller servings, you might consider cutting through the stalks about half-way up the stem. This method will produce stems that cook tender in the same length of time as the florets.
If the broccoli is fresh, it should have a delicate and pleasing sweetness without any seasoning at all. When broccoli is lacking flavor, you can assume two things -- either it is not fresh or it has been grown in depleted soil, soil that is lacking in minerals. Sprinkle with lemon juice and a touch of extra virgin olive oil to bring up the flavor if needed.
Take care not to overcook broccoli or your kitchen will be engulfed with the odor of rotten eggs from the sulphur compounds that include ammonia and hydrogen sulfide released with long cooking.
Broccoli raab cooks more quickly because of its thinner stalks. Time carefully to avoid overcooking. Cooking this vegetable directly in a small amount of water may help to diminish its bitterness rather than steaming above the water. Cook no longer than 3 to 5 minutes.
STIR FRIED
Chop broccoli into bite-size florets and stir-fry in a small amount of olive oil, about 1 teaspoon, combined with water or vegetable broth. 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.
For an Asian touch, add a tablespoon or two of sesame oil to the stir fry and sprinkle natural sesame seeds over broccoli as a garnish.
SAUCE
Though it may be an unfamiliar way to prepare broccoli, you can create an outstanding sauce with visual appeal. Simply put steamed broccoli into the blender or food processor along with vegetable broth, a little olive oil, and seasonings to create a delicious sauce over brown rice, baked potatoes, polenta, or even pasta.
SOUPS
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.
BOILING
We do not recommend boiling broccoli. Too many nutrients are lost in the pot of water.
Here's a sauce that is not for the faint-hearted or for those timid souls who shy away from garlic -- it definitely has a punch. If the quantity of raw garlic is a bit too lively for your taste, you can easily reduce the quantity to one or two cloves. This truly all-purpose sauce is delicious as a topping over all grain dishes, polenta, pasta, and baked potatoes.
BROCCOLI GARLIC SAUCE
1 large bunch fresh broccoli
2 to 4 large cloves garlic, crushed
1/3 C. (79 ml) extra virgin olive oil
1 1/4 t. salt or to taste
1 T. + 2 t. lemon juice
1 C. (237 ml) water
- Trim off and discard bottom inch of broccoli stems and cut broccoli into large chunks.
- Put them into a 4-quart (4 liter) saucepan with a steamer insert* and steam 4 to 5 minutes or until just tender. Transfer broccoli to the work bowl of a food processor.
- Start with 1 or 2 cloves of garlic, add remaining ingredients to food processor, and process until pureed. Adjust seasonings for varied size of broccoli, and add more garlic to taste.
- If desired, turn out into a 2-quart (2 liter) saucepan, and warm over medium heat for about 3 minutes to tame the garlic just a bit. This makes a very thick sauce that can be thinned with water if preferred. Adjust seasonings accordingly. Makes 6 servings.
*If steamer insert is not available, put broccoli into a 4-quart (4 liter) saucepan with about 1/2" (1 cm) of water. Cover and bring to a boil. Turn heat to low and steam about 4 to 5 minutes.