Broccoli
About Broccoli - Brassica oleracea italica
Broccoli has been around for more than 2000 years. Botanically known as brassica oleracea italica, it is native to the Mediterranean. It was engineered from a cabbage relative by the ancient Etruscans who were considered horticultural geniuses. Its English name, broccoli, is derived from the Italian brocco and the Latin bracchium meaning arm, branch or shoot. When first introduced in England, broccoli was referred to as “Italian asparagus.” Although commercial cultivation of broccoli dates back to the 1500’s, it did not become popular in the United States until the early 1920’s.
Broccoli is essentially a large edible flower related to cabbage, cauliflower and Brussels sprouts. The stalks and flower florets are eaten both raw and cooked, and have a flavor reminiscent of cabbage. The bitter leaves are usually discarded, although some cooks do enjoy them prepared in the manner of chard or kale.
When it comes to nutritional value, broccoli is tops. It is an excellent source of vitamins A and C, as well as riboflavins and iron, and it is high in fiber and low in calories (½ cup has only 25-30 calories). It is also rich in calcium, (said to contain as much calcium gram for gram as milk), and has anti-oxidant properties that help prevent some forms of cancer. The sulphur that can cause gas from over-cooked broccoli also has beneficial antiviral and antibiotic properties. By including broccoli regularly in our diets, we can reduce the risk of ailments like cancer, diabetes, osteoporosis and heart disease.
Storage
Refrigerate unwashed broccoli in an airtight bag for up to four days. For long-term storage, broccoli freezes well. Simply cut into florets and slice stems. Blanch for 3-4 minutes, rinse in ice water, drain thoroughly and place in
airtight container.
Preparation Tips
To remove any hidden pests, soak broccoli, head down, for 30 minutes in cold salted water. Remove leaves and blemishes. Remove any stem that is especially woody or tough. Peel stalks and split those larger than 1-inch in diameter or cut into uniform pieces.
Eat broccoli raw, chopped into salads or with a dip.
Steam broccoli and top it with lemon butter or your favorite grated cheese or cheese sauce.
Add broccoli florets to your favorite casseroles, stir-fry, pizzas, quiches, cheese fondues, macaroni & cheese, etc.
Combine broccoli florets with cauliflower florets and carrot coins. Cook until tender crisp. Season to taste.
Sources: homecooking.about.com, www.chefdecuisine.com, and ohioline.osu.edu.
Nutrition Facts
Broccoli is very low in saturated fat and cholesterol. It is also a good source of protein, dietary fiber, vitamins and minerals. A large portion of the calories in this food comes from sugars.
(1 cup chopped raw broccoli)
Calories 30
Total Fat 0g
Cholesterol 0mg
Sodium 29mg
Total Carbohydrate 6g
Dietary Fiber 2g
Sugars 1g
Protein 2g
Calcium 4% RDA
Folate 14% RDA
Vitamin A 12% RDA
Vitamin C 131% RDA
Vitamin K 112% RDA
Source: www.nutritiondata.com.