TASTY FLORETS

Broccoli breakdown

NUTRITION FACTS

(One cup of raw broccoli) Calories 31

Water 89%

Protein 2.5g

Carbs 6g

Sugar 1.5g

Fibre 2.4g

Fat 0.4g

VITAMINS AND MINERALS

Vitamin C

Vitamin K1

Vitamin B9 (folate) Potassium Manganese

Iron

BROCCOLI BENEFITS

Fills you up

Helps strengthen the bones Is a great diet food

Loaded with vitamin C Good for heart health

Low in fat Reduces blood pressure

TIPS

Look for deep green florets with tight buds on slender firm stems with rigid stalks and brittle leaves

The freshest broccoli will have a moist cut end Fresh broccoli will keep for between three and five days if stored unwashed in a plastic bag inside the vegetable storage compartment in the fridge

TYPES

Broccoli

Calabrese, Belstar and Destiny are different varieties of broccoli. This vegetable has a thick stalk and is part of the cabbage family.

Chinese broccoli (Kai-lan/gai lan)

Similar to kale leaves, Chinese broccoli has a thicker stem. Popular in Asian cuisine, it has a sweeter taste than regular broccoli. Broccolini (baby broccoli)

This has thinner and longer stalks with smaller heads, and a sweeter taste. It’s a cross between broccoli and Chinese broccoli, and similar in appearance to asparagus.

Broccoli raab (rapini)

While it looks like a type of broccoli, it’s technically part of the same family as turnips. It has a slightly bitter and earthy flavour.

Romanesco broccoli (Roman cauliflower) Spiky and exotic looking, this is bitter and crunchy like regular broccoli but a little earthier.

COOKING BROCCOLI

Steamed, broiled, roasted, pan-fried, grilled or eaten raw in a salad Broccolini and broccoli raab are particularly tasty when grilled or roasted until slightly charred

Add broccoli to a classic stir fry or pasta with cauliflower Alfredo sauce Pulsed broccoli rice can be prepared in diverse ways (like cauliflower)

BEST RECIPES

Broccoli stir fry

Roasted broccoli

Creamy broccoli potato soup Cheesy roasted broccoli casserole