By Athena Nofziger, RD, LD, Dietitian at Samaritan Lebanon Community Hospital | Posted: Wednesday, December 31, 2008 12:00 am
Broccoli is bursting with nutrients. It's also an excellent source of vitamin C, vitamin A and fiber. Broccoli also contains indoles, a phytochemical which may protect against certain types of cancer like breast and endometrial cancer.
What to look for
When selecting broccoli at the grocery store or produce stand, look for firm, tightly bunched florets. Broccoli should be dark green color and the stems should not be too thick or tough. Avoid broccoli that has a yellowish color or is wilted or limp.
Storage
Broccoli should be stored in the refrigerator in a plastic bag for 4 days. Cooked broccoli may be kept for two to three days. The nutrient content of broccoli will decrease the longer it is stored.
Preparation
To prepare broccoli, remove insects and worms by soaking in cold salt water for 30 minutes (1 teaspoon to each quart of water). Only the end of the stalk needs to be trimmed off. The entire stalk is edible and contains healthy nutrients.
The easiest ways to prepare broccoli are to blanch, steam, microwave or add to a stir fry. Cooked broccoli can be brushed lightly with butter, margarine, salad dressing or lemon juice. Broccoli is also delicious plain!
Spice it up!
It can be a challenge to get kids to eat their vegetables, especially broccoli. Some easy ways to include broccoli into kid-friendly meals is to add it to Macaroni and Cheese or Chicken Pot Pie. Broccoli also is good added to casseroles, or even to pizza.
For those with a great imagination, broccoli always makes excellent trees! Broccoli can be made into a forest or into cool faces when combined with other foods at the table. Have fun with broccoli!
Mediterranean Pasta
Makes 12 half cup servings
1 Tbsp. olive oil
1 cup green onions
1/2 tsp. oregano
1/2 tsp. basil
1/4 tsp. salt
1/8 tsp. black pepper
1/8 tsp. cayenne pepper
1 garlic clove, minced
2 cups fresh diced tomatoes
1 15-oz. can garbanzo, black or kidney beans, rinsed and drained
2 cups broccoli
4 cups cooked pasta
1 6-oz. can black olives, drained
1/4 cup feta cheese
1/8 cup water
Heat oil in a large skillet over medium heat and sauté green onions for 5 minutes. Add oregano, basil salt, peppers, garlic and tomatoes. Sauté 2 minutes. Add broccoli and 1/8 cup water. Cover and simmer 2 minutes or until bright green. Combine beans, pasta and olives. Toss well and sprinkle feta cheese over the top.
This salad can be served warm or at room temperature.
Recipe adapted from Produce for Better Health Foundation