Judy E. Buss

“I know that broccoli is good for me, but I don’t know what to do with it or how it should be cooked?” Friends, in this column we will solve this often-asked riddle. Broccoli is a member of the cruciferous vegetable family, which includes cabbage, Bok choy, kale, Brussels sprouts, cauliflower, turnip greens, mustard greens, etc’. Cruciferous veggies offer powerful nutrients, each with its own combination of shared and unique vitamins, minerals, antioxidants, enzymes, glucosinolates, and more. We are not talking here  the pre-cooked-till-unconscious- frozen kind! Fresh or frozen raw broccoli is particularly beneficial for eye health, helps lower the risk of cancer, reduce cholesterol levels, and is anti-inflammatory. Certain substances in broccoli also aid in the body’s detoxification.

Broccoli provides high levels of vitamins C, K, and A, as well as potassium, boron and fiber. It also delivers significant amounts of chromium, magnesium, lutein, Beta carotene, zeaxanthin, and folate.

There are two main types of broccoli: Heading Broccoli – the classic kind – consisting of one large head of buds; and the Non-Heading Raab (Rapini) broccoli that has branching stems with small heads of buds. Both types come in a variety of cultivars and green or purple-green colors.

When selecting broccoli, choose a firm, dark green head. The stalk and leaves are equally nutritious and delicious. To use the stalk, peel the woody outer layer using a paring knife, and trim the bottom. Cut the stalk into ½-inch slices and cook with the broccoli florets and leaves. It is best to buy organic broccoli, as it is nearly impossible to wash away toxic pesticides in between the tiny and dense bud clusters.

Broccoli can be consumed raw, added to salads, or as a snack dipped in a sauce, including humus. You can eat cooked broccoli plain, or mixed with other ingredients. Cooking the vegetable is preferably done by briefly steaming. This quick and easy method best preserves color and texture, and more importantly, its vitamins and other phytochemicals which are particularly sensitive to heat. Not recommended is boiling broccoli immersed in water or oven-baking, including in casseroles. Unearth the goodness of broccoli and reap its enormous benefits. Here are some easy and delicious recipes for you to try – enjoy!

BROCCOLI SALAD
2 servings

4 cups broccoli florets and peeled sliced stems
3 thin slices red onion, finely chopped
1/3 cup coarsely chopped walnuts
1/2 cup coarsely grated smoked gruyere cheese
2 tablespoons sweetened dried cranberries

DRESSING:
3 tablespoons lemon juice
2 tablespoons extra virgin olive oil
1/2 tablespoon dried tarragon
Salt and pepper to taste

1. Steam the broccoli about 10 minutes, until crisp-tender. Promptly rinse under a gentle stream of cold water for 5 seconds to halt the cooking process. Drain, and spread to cool on a large plate.
2. Meanwhile, in a medium bowl, mix all the dressing ingredients. Add the onion, walnuts, cheese, and cranberries.
3. Chop the steamed broccoli fine and add to the bowl. Gently mix well. Cover the bowl with plastic wrap to seal, and refrigerate for one hour before serving.

VARIATIONS: You can substitute roasted sunflower seeds for the walnuts; omit the cranberries and add finely grated garlic; omit cranberries and add a few halved cherry tomatoes and finely grated garlic; omit the cheese and add a thick slice of deli smoked turkey, chopped.

LEMON-GARLIC BROCCOLI SIDE
2 servings

3 cups broccoli florets and peeled sliced stem
2 tablespoons olive oil
2 cloves garlic, finely chopped
1 teaspoon finely grated lemon zest
3 tablespoons lemon juice
1/4 teaspoon cayenne pepper powder
Salt and pepper to taste

1. Steam the broccoli about 10 minutes, until crisp-tender. Gently rinse with cold (running) water for five seconds to halt the cooking process.
2. Meanwhile, in a skillet heat the oil and garlic over medium heat. When the garlic begins to sizzle, stir it constantly for 30 seconds.
3. Remove the skillet from the stove. Add the zest, juice, cayenne (if using) and pepper to the garlic.
4. When the broccoli is done, gently stir it into the garlic mixture.
* Serve warm or cold.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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