FOR YOUR TABLE
Cruciferous crowns
Broccoli is packed with goodness
by LAURA BODE
Cruciferous crowns
Broccoli is packed with goodness
by LAURA BODE
Closely related to cabbage , Brussels sprouts , kale and cauliflower , broccoli is anything but boring . This crunchy cruciferous vegetable is an easy-to-cook staple , and one of the most versatile in the world . It ’ s no wonder that the flowery tops are called crowns .
Broccoli is also one of the healthiest veggies . About 100 grams of raw broccoli , at just 33 calories , supplies 317 milligrams of potassium , 3 grams of fibre and 4 grams of protein . It also supplies 87 milligrams of vitamin C .
Boiling broccoli is not optimal , as this process leaches out the watersoluble vitamins and good-for-you compounds from the vegetable . Eating broccoli raw is the best choice , but if you want to cook it , the best method for minimally decreasing the health benefits is lightly steaming .
Tenderstem ® broccoli , which is a cross between broccoli and Chinese kale , has a sweet and slightly nutty flavour with similar nutrients as broccoli . This veg is enjoyed for its crunchy long stem and tender florets .
From breakfast to dinner , you can sneak broccoli into recipes that even non-broccoli fans will love . You may have some favourite dishes , such as broccoli beef , broccoli soup , broccoli casserole or even a broccoli salad , but you can also use this vegetable to jazz up quiches , smoothies and slaws . Try caramelising broccoli and pairing it with nuts , garlic or Parmesan cheese , and make it a hit at the table .
Looking for an unusual way to fit broccoli into your diet ? Give riced broccoli a try . There is no limit to the green goodness we call broccoli .
Laura Bode ( laurabodedesigns . com ) is a freelance writer in Camas , Washington .
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Crustless Broccoli and Cheddar Quiche
Cooking spray 270g broccoli florets , chopped 1 tbsp water 110g cheddar cheese , shredded 160ml milk 60ml single cream 5 large eggs ¾ tsp salt ⅛ tsp ground black pepper Pinch of freshly ground nutmeg
Preheat oven to 180 C / gas mark 4 . Spray-coat a 23cm pie dish with cooking spray .
Place the chopped broccoli florets and water in a microwave-safe dish , cover and steam in the microwave at high until crisp-tender and bright green but not mushy , about 2½ to 3 minutes .
Spread the broccoli in the prepared pie dish , then top it evenly with the cheese .
Whisk together the milk , single cream , eggs , salt , pepper and nutmeg . Pour the mixture into the dish and bake 35 to 40 minutes , until the quiche browns and puffs , and the centre is set . Makes 6 servings .
Recipe courtesy of Gina Homolka ( skinnytaste . com ); image courtesy of Jesse Larson
COSTCO CONNECTION
Tenderstem ® broccoli can be found in Costco warehouses .
FEBRUARY / MARCH 2022 Costco Connection 43