Add super broccoli to your shopping trolley this May.
Once known as Italian asparagus, this old-school vegie favourite is in fact one of the real superfoods (never mind all of those exotic-sounding products!). Broccoli contains a compound called sulforaphane, which has been shown to inhibit the growth of certain cancers. It’s also an excellent source of vitamin C and folate and a good source of fibre. That little green tree is also one of the best sources of beta carotene which is converted to vitamin A in the body. You’ll get small amounts of iron and calcium too.
Broccoli isn’t sold by variety. It’s available year-round, but winter is the peak season.
Select broccoli with bright green, compact clusters of florets and firm, crisp stems. Avoid any with yellowing heads or limp stalks.
Keep broccoli in the fridge in a plastic bag for up to five days.
Trim the stem and wash before eating. Broccoli can be eaten raw, steamed, boiled, pan-fried or cooked in the microwave. Plus, you can also slice the stem into slim batons and add to stir-fries.
3 ways with broccoli
Make a tasty broccoli pasta sauce. Cook broccoli, chopped asparagus and sliced mushrooms. Add some Philadelphia Extra Light Cream for Cooking, pepper and toasted slivered almonds. Combine sauce with cooked pasta and cooked chicken breast. Serve pasta topped with a sprinkle of finely-grated parmesan.
Reinvigorate your green side dish. Toss steamed broccoli florets with lemon zest, a few toasted pine nuts, a pinch of chilli and minced garlic. Drizzle with a little olive oil before serving.
Add broccoli florets to your next frittata, along with roasted pumpkin pieces, sliced mushrooms, tomatoes, sliced onion and reduced-fat cheese.