Despite unfavorable reviews from one former U.S. president, broccoli remains tremendously popular.
That’s good news, since the flavorful vegetable is packed with nutrients and provides significant amounts of vitamins A and C.
Sulforphane, the nutrient that gives broccoli its characteristic (and sometimes unpopular) odor, has been shown to fight disease as well as promote good stomach health.
Broccoli is available year round, but is at its best late summer through early winter. Look for bunches that are dark green with tightly closed florets. Avoid broccoli that is limp, yellowing or has a strong, cabbagy smell.
It is best to use fresh broccoli when the vegetable plays a starring role in a dish. But in a pinch, frozen is just as nutritious.
To prepare broccoli, rinse it thoroughly and separate the stalks from the florets. The stalks are edible and tasty, just use a vegetable peeler or sharp paring knife to remove the tough outer skin.
For even cooking, always cut the florets into consistently sized pieces.
Because the tougher stalks take longer to cook, it is best to cut them into even smaller pieces.
Broccoli can be cooked several ways. To steam, put the broccoli in a steamer basket set over a large saucepan filled with about an inch of water. Cover and steam until tender, about 3 to 6 minutes.
To microwave, put about 4 cups of stalks and florets in a microwave-safe bowl. Add a few tablespoons of water, then cover and microwave on high for 3 to 5 minutes, or until the broccoli is just tender.
Roasting concentrates the flavors in an unexpectedly delightful way. Toss the broccoli in a tablespoon of extra-virgin olive oil and roast at 450 degrees until tender and the bottoms are well browned, about 10 to 12 minutes.
This pasta in broccoli and pine nut sauce is richly flavored, yet healthy.
The broccoli stalks are pureed with garlic and pine nuts to create a pestolike sauce, which then is tossed with the florets, pasta and fresh basil.
If you like, you can top each serving with a sprinkling of grated parmesan cheese.
