What to do with: Broccoli

Information and delicious ideas for using this family standard.

The low-down

Availability: Year-round but at its best from April to September.

Buying: Choose bright green broccoli with tightly closed, compact florets. Avoid any with thick, woody stems and yellowing or limp florets.

Storing: Store broccoli in a plastic bag in the fridge for three to four days. Don’t wash before storing, but
thoroughly before use.

Preparation: To wash broccoli, soak it in a bowl of cold water for a few minutes. The most nutritious way to cook broccoli is to cut or break into florets then steam them until bright green and tender.

Nutrition: Broccoli is a good source of fibre and antioxidants. Eating more broccoli has been associated with a reduced risk of a range of cancers, thought to be due to its glucosinolates and other phytochemicals.

Ideas for using broccoli

• Toss steamed broccoli florets in a little olive oil, with 1-2 chopped garlic cloves, the zest of 1 small lemon and slivered almonds.
• Make a quick soup by frying 1 chopped onion and 2 garlic cloves in a little olive oil, add 1kg broccoli, cut into florets, 3 cups salt-reduced stock and 3 cups water. Simmer until broccoli is tender. Purée with a blender, then season with pepper and top with toasted hazelnuts, chopped chives and a dollop of low-fat plain yoghurt.
• Steam 500g broccoli (stems removed), then finely chop and fry in a little olive oil with 1-2 chopped garlic cloves, 1 birdseye chilli, ½ cup pine nuts and 2-3 anchovy fillets. Add orecchiette or other cooked short pasta to the pan and toss well to combine. Serve drizzled with extra virgin olive oil, grated parmesan and chopped flat leaf parsley.
• Steam equal amounts of broccoli and cauliflower. Whisk together ¼ cup extra virgin olive oil, 1 tablespoon white wine vinegar or lemon juice, and 1 teaspoon Dijon mustard. Layer broccoli and cauliflower on a serving plate, then serve warm drizzled with vinaigrette.
• Next time you make a frittata, add some steamed broccoli florets or chopped steamed broccolini. Tomato and feta work well with broccoli.