Broccoli

 

Storage

Keep broccoli heads dry, avoid exposing them to light (which destroys vitamin C), and handle

them as infrequently as possible. Place unwashed broccoli in an open bag in the refrigerator or in

the crisper drawer.  Broccoli is very sensitive to ethylene, which is a gas given off by some fruits

and vegetables. The gas speeds up the ripening process so broccoli should not be stored with

ethylene producing fruits and vegetables, such as, apples, bananas, cantaloupe, kiwifruit,

mango, peaches, pears, and tomatoes.  Wash the broccoli just before using.


Nutrition

Broccoli is one of the true “super foods”. It is high in protein and dietary fiber, low in fat, and is an

excellent source of vitamin A, the B vitamin folate, and vitamin C. In addition, it contains useful

quantities of vitamin E and vitamin K.

A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.  Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.


Varieties we grow:

Arcadia

Belstar

Te You (Chinese Broccoli)



History

Broccoli evolved from a wild cabbage plant on the continent of Europe. Indications point to the vegetable being known over 2,000 years ago.  It was grown mainly in Italy since the Roman Empire until the 16th century when a royal marriage (Catherine de Medici to Henry II of France) brought the vegetable to France.  Cultivation of the vegetable spread throughout Europe and was first introduced to  North America in the late 1700s, but did not become widely known until the 1920s.  Today, broccoli is enjoyed through much of the world, in creamed soups, nouvelle cuisine vegetable purées, crisp sautés, salads, stir-fry, as well as steamed and tossed with butter and lemon or paired with hollandaise sauce.

Recipes

Don't make the mistake of discarding the broccoli stalk! Cut the woody bottom 1 to 2 inches off and peel the outside skin from the stalk and cook as you would the rest of the broccoli. Cutting the stalks into thin slices and adding to stir-fry makes a great star-shaped addition to the appearance and texture of your meal.


Broccoli with Garlic Butter and Cashews

Prep Time:  10 Min  Cook Time:  10 Min  Ready In:  20 Min

6 Servings  

Ingredients

1 1/2 pounds fresh broccoli, cut into bite size pieces

1/3 cup butter

1 tablespoon brown sugar

3 tablespoons soy sauce

2 teaspoons white vinegar

1/4 teaspoon ground black pepper

2 cloves garlic, minced

1/3 cup chopped salted cashews


Directions

  1. 1.Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter.

  2. 2.While the broccoli is cooking, melt the butter in a small skillet over medium heat. Toss in garlic and saute for 2 mins.  Mix in the brown sugar, soy sauce, vinegar and pepper. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.


Roasted Garlic Lemon Broccoli

Prep Time:  10 MinCook Time:  15 Min  Ready In:  25 Min

6 Servings

Ingredients

2 heads broccoli, separated into florets

2 teaspoons extra-virgin olive oil

1/2 teaspoon sea salt

1/2 teaspoon ground black pepper

2 cloves garlic, minced

1/2 teaspoon lemon juice


Directions

  1. 1.Preheat the oven to 400 degrees F (200 degrees C).

  2. 2.If you just washed the broccoli, dry it well.

  3. 3.In a large bowl, toss broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.

  4. 4.Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.


Cream Of Broccoli Soup

Prep Time:  10 Min  Cook Time:  25 Min  Ready In:  35 Min


Ingredients

2 tablespoons butter

1 onion, chopped (sweet onion such as Vadalia or Walla Walla)

1 stalk celery, chopped

3 cups veggie broth

8 cups broccoli  - florets, peeled stems

3 tablespoons butter

3 tablespoons all-purpose flour

2 cups milk

ground black pepper to taste


Directions

  1. 1.Melt 2 tablespoons butter in medium sized stock pot, and saute onion and celery until tender. Add broccoli and broth, cover and simmer for 20 minutes.

  2. 2.Mash with a potato masher - no need to smash, larger pieces make the soup exceptional.

  3. 3.In small saucepan, over medium-heat melt 3 tablespoons butter, stir in flour and add milk. Stir until thick and bubbly, and add to soup. Season with pepper and serve.


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