Broccoli

In New York, broccoli is in season from June until late November. This week we included Organic Sprouting Broccoli, similar to Broccoli Rabe, in two of our produce boxes. This seasonal brassica is an English heirloom variety, tastes amazing and is more nutrient dense than it's cousin, regular broccoli. We still love all varieties of this cruciferous vegetable for its versatility.
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It can be eaten raw in a salad or dipped in fresh yogurt dip. Broccoli is also great roasted, boiled, steamed or microwaved.  Add broccoli to a pasta sauce for an extra punch of vitamins. Or try some in burritos or quesadillas. ​​

Nutritional Information
1 cup of uncooked broccoli contains only 30 calories.  Additionally, broccoli is packed with nutrients.  It is an excellent source of vitamin C and A and minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.  Broccoli also contains a large amount of phytonutrients.  Similar to vitamins and minerals, phytonutrients help prevent some diseases and help your cells work properly. 

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Storage & Preparation

Store unwashed broccoli in a plastic bag in the vegetable crisper in your fridge.  Remove as much air as possible from the bag.  Properly stored broccoli should stay fresh in the fridge for up to 10 days. When ready to use, wash broccoli well. Trim away the tough stems and any bad spots. If you can’t use all of your broccoli, steam until bright green and freeze in ziploc bags for later.

Cooking Ideas

• Steam in a pot or in the microwave. Use only a little bit of water.
• Do not over cook broccoli – when it is bright green, it is done (5-7 min) and has the most nutrients.
• Stir-fry with a bit of broth or water. Leave a little crunch to your broccoli; it is better for you that way.
• Add lemon juice, vinegar, herbs, or pepper for extra flavor.
• Peel and slice broccoli stems like carrots sticks and serve with dip
• Add to pasta sauce, eggs, soup, or stir-fry.
• Serve with meat or fish, toss with pasta , or mix with a green salad - cooked or raw.

Recipes

Cheesy Broccoli Chicken Bake

Sautéed Sprouting Broccoli

​This is an easy dish to take to a potluck or a sick friend.  You can substitute the broccoli for kale or another green. Make extra and freeze it.
Ingredients (6 servings)

• 4 cups cooked rice (brown or white)
  
• 2 cups shredded cheddar cheese
  
• 3-4 cups of broccoli florets, steamed
  
• 2 Tbsp. olive oil
  
• 1 yellow onion, thinly slice
  
• 4 medium garlic cloves, finely chopped
  
• 3 chicken breasts, fat and skin removed, sliced into thin strips
  
• Juice from 2 lemons
  
• Salt and pepper

​Directions
1. Preheat the oven to 350°
2. Sauté the onions in olive oil over medium-high heat until soft.  Season with salt and pepper.  Add the garlic; sauté another minute.  Add the chicken and cook for about 5 minutes.  Add the juice from one lemon and continue to cook for another 5– 10 minutes until the chicken is cooked through.
3. Spread the rice in the bottom of a medium glass baking dish.  Cover with the broccoli and then the chicken and onions.  Add more lemon juice (to taste) and cover with the cheese.
4. Mix lightly and bake covered (with aluminum foil) for about 20 minutes or until heated through.  Remove the foil and continue to bake for another 5-10 minutes or until cheese is starting to drown.

Sprouting broccoli has a mustard-like bitterness that becomes mellowed by blanching briefly before sautéing.

Ingredients (4-6 servings)

• 2 tbsp sea salt, plus ½ tsp
  
• 1 large bunch sprouting broccoli (About 450g)
  
• 3 tbsp olive oil
  
• 1 large garlic clove, thinly sliced
  
• Generous pinch chilli flakes

Directions
1. Bring a large pot of water to a boil over high heat. Add the 2 tablespoons of salt.
2. Fill a large mixing bowl with cool water and ice cubes.
3. Line a large plate with a few layers of paper towels.
4. Trim off and discard about an inch from the ends of the sprouting broccoli stems, then add the vegetable to the boiling water. Once the water returns to a boil, cook for 1 minute, then use tongs to transfer the vegetable to the ice-water bath just long enough to cool it completely. Transfer the vegetable to the plate.
5. Heat the oil in a large frying pan over medium heat. Once the oil shimmers, add the garlic and cook for about 30 seconds, stirring until it is just beginning to turn golden. Add the blanched sprouting broccoli, the remaining ½ teaspoon of salt and the chilli flakes; cook for 2 minutes, stirring frequently, until the vegetable is warmed through and tender.
​6. Serve warm.