When it comes to fresh vegetables, few can match broccoli for all-round nutrition and culinary versatility. This small, cruciferous green is part of the cabbage family, but unlike its somewhat bitter and sometimes soggy cousin, broccoli is firm, juicy (when nicely steamed) and super tasty.
Delicious
Tasty and vegetable aren’t always mentioned in the same sentence, but broccoli is one of the few healthy greens that can genuinely be fed to the family without any complaint. Quite the opposite in fact, as a perfectly steamed head can make your mouth water, especially when served with a knob of butter and a sprinkle of pepper.
As a side dish, a few pieces of broccoli are hard to beat, as unlike any other type of vegetable, the juicy florets trap in moisture (and butter), which keeps them moist and delicious.
Versatility
It’s always worth keeping some fresh broccoli in the fridge, as it can be called on at any time to add tasty nutrition and a lush green colour to soups, salads and stir-fries. It also has enough nutritional clout to be served as a lone accompaniment to a juicy steak.
Texture is also a major advantage in the kitchen, as the florets are super soft, whereas the stalk (which is completely edible and tastes like cauliflower) is firm, making it ideal for adding crunch to dishes. Raw broccoli is naturally firm, however, it’s best served steamed, sautéed or stir-fried. Tossing it in olive oil and salt and baking it is also a nice idea. You can quickly boil your florets, but keep an eye on the time, as the shorter they cook the better it crisps. And a firm head can quickly descend into a mushy mess if left for too long in a pan.
Nutrition
Here’s where broccoli really shines. Not only does it weigh in at only 31 calories per 100 grams, but each head is packed with fibre, vitamin C, vitamin K, iron, and potassium. Amazingly, this veggie is ideal for both dieters and bodybuilders, providing a bunch of cell strengthening vitamins and antioxidants. If you’re watching your waistline, you can happily eat a bowl of low calorie broccoli without a worry and, as it’s a dense food, it’ll fill up your stomach, keeping you fuller for longer. For those putting on muscle, broccoli is still the number one veggie in bodybuilding, which says a lot about its nutritional benefits. It’s not that broccoli’s a magic muscle builder (2.8g of protein per 100g won’t have you looking like The Rock) but its vitamins and nutrients fill in the gaps of a bodybuilder’s notoriously high carb and protein diet.
Super broccoli
At dinnertime, you really can’t go wrong with broccoli. It’s tasty, easy to prepare and can add colour and texture to almost all dishes. You can eat the stalks and florets raw or cooked and broccoli can fuel bodybuilders, or help those on a calorie-controlled diet to lose weight. Best of all, broccoli is packed with vitamins, nutrients and antioxidants that will help you lead a long and healthy life. The ultimate superfood? It could well be.
Super broccoli
As tasty as nutrition gets
AED 10.50 / Each
SpinneysFOOD tenderstem broccoli and mangetout 200g
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AED 15.50 / Each
SpinneysFOOD Organic Tenderstem Broccoli 200g
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