Both the stalks and florets of this vegetable are nutritious. Store it unwashed in the fridge (rinsing it will make it spoil faster). To help it cook evenly, chop the florets into similar sized pieces. Don’t throw away the stalks; simply trim a little from the end, and slice the stalks to add crunch to your dishes. If you soak broccoli or boil it in lots of water, you’ll find that it loses some of its vitamins, so best to chop it when you’re ready to cook it, and steam in a pan with a tight-fitting lid.
What’s in it?
- Broccoli is a source of fibre. We should aim for 30g of fibre a day and you get 3-4grams from a portion.
- A rich source of vitamin C, which helps your immune and nervous system to work normally as well as reducing feelings of tiredness. Vitamin C also helps enhance iron absorption from vegan and vegetarian foods.
- A natural source of folate, contributing to normal functioning of the immune system
- Naturally rich in vitamin K, needed for normal blood clotting
- A source of potassium, helping your nervous system to function normally
What to do with it?
- Sesame florets: Stir-fry small florets of broccoli in a little rapeseed oil. Add a dash of oyster sauce (use soy for vegan option) and red chilli flakes to taste. Finish off with a drizzle of sesame oil and toasted sesame seeds.
- Beef ‘n Broccoli fajitas: A perfect spicy dish for a cold winter’s night. Cook minced meat in tomatoes and garlic till browned and tender. Stir-fry sliced red pepper with broccoli florets and flavour with fajita seasoning (use a small amount with added red chilli powder to keep the salt low). Serve with wholemeal tortilla wraps, avocado slices and fresh lime wedges.
- Cranberry Crunch: simply mix tiny florets of broccoli with dried cranberries and top with crunchy peanut butter.