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Choosing and Storing Broccoli
You can find fresh broccoli heads year-round. When picking broccoli at the market, opt for ones that are fresh, bright, compact, and have firm-textured flower heads with a rich flavor.
Avoid broccoli with overmature florets that have yellow flower buds, excessive branching, or hollow stems. If possible, purchase from nearby organic farms to maximize health benefits.
Once you’re home, rinse the flower head by submerging it upside down in salted water for up to 30 minutes. Then, wash it again under cold running water before using it in cooking to remove any pesticide residues and dirt. Clean broccoli greens in the same manner as other greens, such as spinach.
Enjoy broccoli while it’s fresh. Alternatively, store it in the refrigerator wrapped in a zip pouch, where it can stay fresh for a few days.
Preparation and Serving Methods
The fleshy floret heads, stalks, and leaves of broccoli are all edible. Use a paring knife to trim away tough stalks and thick leaves.
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| Broccoli recipe(photo: The essential vegetarian cook book) |
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You can enjoy young, tender broccoli heads either raw or as a salad.
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The flower heads of broccoli are highly sought-after in stir-fries, whether on their own or combined with other vegetables, beans, and poultry. They make mouth-watering recipes when mixed with sauce, oil, onions, pepper, and garlic.
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Enhance rice, pasta, and pizza dishes by adding broccoli florets.
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Prolonged cooking, boiling, and microwaving of broccoli have been found to destroy heat-sensitive vitamins like folate, antioxidant vitamins like vitamin C, and some of its anti-cancer phytonutrients. Alternatively, employing other brief cooking techniques such as steaming and gentle braising may not significantly alter the composition of these compounds.
Safety profile
In a manner akin to other Cruciferous family vegetables, broccoli contains goitrogens that have the potential to induce swelling of the thyroid gland. Therefore, individuals with thyroid dysfunction should exercise caution and avoid excessive consumption. However, broccoli remains a safe choice for those in good health. (Refer to our medical disclaimer for further information).
Also read ≻≻
≺≺Broccolini nutrition facts.
≺≺Chinese broccoli (Gai lan) nutrition facts.
≺≺Choy sum (Chinese flowering cabbage) nutrition facts.
≺≺Komatsuna nutrition facts.
≺≺Broccoli rabe nutrition facts.
≺≺Cauliflower nutrition facts.
≺≺ Back to Vegetables from Broccoli nutrition. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and
health benefits.
≺≺ Back to Home page.
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Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk (Link opens in new Window).
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