Winter Ingredient Essentials: Broccoli

Crisp, crunchy broccoli is the green veggie we’ve grown up loving and for good reason. Broccoli is rich in Vitamin C, and is a great source for iron, Vitamin A, and potassium. It is also host to a slew of antioxidants and minerals including magnesium, zinc and Vitamin E. With over 2 grams of fiber and 3 grams of protein per 30 calorie cup, it’s no wonder it’s a staple in the American and the Latin kitchen.

How do I pick the best broccoli?

There are four main types of broccoli. Head broccoli is the most common with its large, compact heads full of big florets. Sprouting broccoli has a slender stalk with many small heads resembling a miniature version of head broccoli. Rapini is all stalk and Romanesco, the last of the four, is still under debate as to falling under the category of cauliflower or broccoli.

Regardless of which variety you are choosing from, pick broccoli with deep, rich, uniform coloring. It should be heavy for its size and florets should be tightly formed and firm. The stalk, if attached, should look fresh, crisp, and firm. Leaves should be bright and tender. Skip any broccoli that has soft spots, brown spots, slimy florets or a slimy stalk, as well as any with wilted leaves. You should also pass on those with flowers as this means they are beyond ripe.

What can I make with broccoli?

Broccoli, because of its delicate flavor and crunch, is often enjoyed raw though it can be steamed, boiled, broiled, roasted, baked, and fried. To retain its nutritional value, the best way to prepare your broccoli is to steam it no longer than 5 minutes. Your broccoli will be fork tender while retaining its coloring and crunch. Perfect drizzled with olive oil, salt ,and black pepper.

To prep your broccoli just rinse under cool water and let drain for a few minutes. Cut florets off of stalk and use as desired. Use a vegetable peeler to remove the tough outside of the stem and reveal the tender, crisp stalk. Then slice and dice as desired.

Storage? Fresh broccoli placed in a perforated plastic bag, unwashed, will keep in the refrigerator crisper for up to 10 days. Cooked broccoli will remain fresh for up to 3 days if stored in an airtight container. Freezing is also a great option. Break down broccoli florets and peel down stem. Blanch broccoli pieces then dip in ice bath and dry thoroughly. Place broccoli in freezer safe plastic bags ensuring excess air is removed. Frozen fresh broccoli will keep for up to 12 months!

Recipes to try include: Squash Pasta with Chorizo, Cachitos Verdes, and Richard Sandoval’s Chinese Broccoli.