Broccoli is in season in September and can be enjoyed daily. California, the largest broccoli grower in the United States, accounts for nearly 92 percent of the country’s production. It is planted year-round although the major harvest season occurs mid-October through December.
Store broccoli in the refrigerator, and don’t wash before storing. For the best flavor and nutrition, use it within 3 to 5 days.
Broccoli is a great source of vitamins C and K. It also provides potassium, calcium, and fiber. The high vitamin C helps strengthen the immune system, and vitamin K and calcium support bone health.
I. Simple & Tasty Broccoli Recipe: Cheesy Broccoli Bites
Ingredients:
• 2 cups of broccoli florets
• 1 cup shredded cheese
• 2 eggs
• ½ cup breadcrumbs
• A pinch of salt and pepper
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Steam the broccoli florets until tender, let them cool, and then chop them into small pieces.
3. In a bowl, mix the chopped broccoli, shredded cheese, eggs, breadcrumbs, salt, and pepper.
4. Form into small balls and place on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes, or until golden and crispy.
6. Enjoy as a healthy snack or side dish!
II. Sautéed Broccoli
Servings: 2
Total time: 10 minutes
Ingredients:
• Broccoli (2 heads)
• One tablespoon of vegetable oil
• Garlic (2 cloves), minced
• Salt, to taste
• Optional: Mini peppers (2 pieces), thinly sliced
• Optional: Soybean Sauce (1 tablespoon)
Instructions:
1. Trim off the tough ends of the broccoli stalks. Cut the broccoli into florets. Soak the florets in lightly salted water for 5 minutes to clean them. Drain well.
2. Place the broccoli in a steamer over boiling water. Cover and steam for 2 minutes, or until the broccoli is bright green and tender-crisp.
3. While the broccoli is steaming, heat the vegetable oil in a wok or large skillet over medium heat. Add the minced garlic (and sliced mini peppers if using) and sauté until fragrant but not browned about 1 minute.
4. Add the steamed broccoli to the wok. Quickly stir-fry, then add the soybean sauce and a pinch of salt to taste. Stir-fry everything together for another 2 minutes.
5. Transfer the broccoli to a serving dish and enjoy!
General Tips:
1. Avoid frying broccoli without steaming or blanching first to maintain its color, nutrients, and optimal texture.
2. Broccoli pairs well with carrots, tomatoes, pork, beef, shrimp, salmon, and eggs.
3. Explore this method with other vegetables like Brussels sprouts for variety in your meals.
4. Frozen blanched broccoli can last up to 12 months in the freezer.
5. Broccoli is a staple vegetable served in various forms, from salads and stir-fries to casseroles and as a side dish, often steamed or roasted.
Fun Facts About Broccoli
• Did you know broccoli was once considered a luxury in ancient Rome?
• Broccoli is part of the cabbage family and is closely related to cauliflower.
• The word "broccoli" comes from the Italian plural of "broccolo," meaning "the flowering crest of a cabbage."
