When we are told “vegetables are good for you”, we immediately think they won’t taste any good. This simply isn’t the case with broccoli. There are so many different ways to eat broccoli one of them is bound to taste good.
Frozen broccoli offers more sodium and fewer vitamins and minerals than fresh broccoli. When choosing fresh broccoli the stems are to be firm but not tough or woody. The florets are best when dark green, purplish or bluish green than if they were pale or yellow.
To store the broccoli, place it in a plastic bag washing it only when it will be used. It will only last a day or two.
When looking at one serving of raw broccoli versus cooked broccoli, there are 15 more calories in the serving of cooked broccoli, however the nutritional value is also higher.
There are different ways to prepare broccoli. Those being boiled, steamed, raw, or baked. Let’s take a closer look at these.
Boil = Like most vegetables, drop broccoli in water and bring it to a boil. This may be basic, easy, and convenient, but this is the method of preparation boils vitamins and minerals out of the vegetable and into the water.
Steam = Place three cups of water in the base of a steamer. In the container that is provided, place as much broccoli as you will need. Let this steam for 12-15 minutes, and a healthy green vegetable is the result. This is the healthiest way of preparing broccoli. When served with butter, cheese, lemon juice, or dip the caloric content and fat content increase.
Raw = Summers, holidays, or any events throughout the year will probably feature raw broccoli. It’s a great way to get some nutrition at these events where nutrition will be hard to find. The key is to forgo the dip that is served with it.
Bake = Many casseroles serve broccoli with chicken. This is a great way to incorporate vitamins, minerals along with protein in your family’s diet. This is a wonderful way to get nutrition and have a tasty meal.
Other ways to enjoy this vegetable is in dip, on baked potatoes, as a pizza topping, in a stir fry, and as a soup. The soup recipe is as follows:
1 ½ cup chopped broccoli (10 oz. package)
¼ cup diced celery
¼ cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tablespoons cornstarch
¼ teaspoon salt
a dash of pepper
a dash of thyme
¼ cup grated Swiss cheese
Place the vegetables in a saucepan and bring them to a boil. Reduce heat and cook until broccoli is tender, approximately 8 minutes. Mix the rest of the ingredients and add to the vegetables. Stir constantly until thickening and soup comes to a boil. Remove from heat. Add cheese. Serve when the cheese has melted. This soup makes four servings. The calorie content per serving is 115.