Broccoli

Broccoli (Brassica oleracea var. italica) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts. It is an edible green plant whose large flowering head, stalk and small associated leaves are eaten as a vegetable. The plant was probably first cultivated in the northern Mediterranean. 

Some flavors that pair well with broccoli include: butter, cheese (cheddar, feta, goat, mozzarella, Parmesan, Swiss), chile peppers (esp. green), garlic, mustard and mustard seed, vinegar (balsamic or red wine)

Broccoli is an excellent source of Fiber, Folate, Vitamin C, Vitamin K, Potassium, and Iron. Source: https://www.healthline.com/nutrition 

Methods of Preparation Broccoli can be eaten raw or cooked, but recent research shows that gentle steaming provides the most health benefits. Some common methods of preparation are:

Broccoli Salad (Serves 4):

Courtesy of: www.thehealthnutmama.com

Ingredients 

• 1 head of organic broccoli – chopped into small pieces 
• ½ red onion chopped 
• 1/2 c. organic dried cranberries (or raisins) 
• 1/4 c. organic sunflower seeds 
• 4-6 slices uncured bacon, cooked and crumbled

Instructions

1. Rinse broccoli & trim stalks. Cut bite-size size pieces 
2. In a large bowl, combine broccoli, red onion, cranberries & sunflower seeds. 
3. In a med. bowl, whisk together mayonnaise, vinegar & honey. Season with sea salt if desired. 
4. Pour dressing over the broccoli mixture (to your taste) and stir to combine. 
5. When ready to serve, stir in the crumbled bacon & serve

You can also dress this salad.

Dressing Ingredients 

• ½ cup Mayonnaise (Homemade?) 
• 1½ Tbs. Apple Cider vinegar 
• 1 Tbs Honey 
• Sea salt to taste

 Instructions 

Combine ingredients and mix well by whisking or shaking in a bottle

One-pot Broccoli Alfredo Pasta (Serves 5): 

Courtesy of: www.thepioneerwoman.com

Ingredients 

• 1 lb. Penne Pasta, uncooked 
• 6 cloves Garlic, Peeled And Minced 
• 1 tsp. Salt 
• 1/4 tsp. Black Pepper 
• 1 tbsp. Olive Oil 
• 4 c. Water 
• 1 head Broccoli, Trimmed And Cut Into Bite-Sized Florets 
• 4 tbsp. Unsalted Butter 
• 1 c. Heavy Cream 
• 3/4 c. Grated Parmesan Cheese Plus More For Serving 

Instructions 

1. Add pasta, garlic, salt, pepper, olive oil and water to a large skillet. Bring the pan to a boil over high heat. Cook pasta, stirring constantly, about 5 to 6 minutes. 
2. Add broccoli and butter and cook, stirring constantly for another 2 to 3 minutes. Lower heat to low and mix thoroughly. 
3. Add heavy cream and Parmesan cheese and cook for another 3 minutes. 
4. Season with salt and pepper, to taste. 
5. Serve with more cheese if desired.

Mediterranean Broccoli & Cheese Omelet (Serves 4)

Courtesy of: www.atasteofhome.com

Ingredients

• 2-1/2 cups fresh broccoli florets 
• 6 large eggs 
• 1/4 cup 2% milk 
• 1/2 teaspoon salt 
• 1/4 teaspoon pepper 
• 1/3 cup grated Romano cheese 
• 1/3 cup sliced pitted Greek olives 
• 1 tablespoon olive oil 
• Shaved Romano cheese and minced fresh parsley

 Instructions

1. Preheat broiler. In a large saucepan, place steamer basket over 1 in. water. Place broccoli in basket. Bring water to a boil. Reduce heat to a simmer; steam, covered, until crisp-tender, 4-6 minutes. 
2. In a large bowl, whisk eggs, milk, salt and pepper. Stir in cooked broccoli, grated cheese and olives. In a large cast-iron or other ovenproof skillet, heat oil over medium heat; pour in egg mixture. Cook, uncovered, until eggs are nearly set, 4-6 minutes. 
3. Broil 3-4 in. from heat until eggs are completely set, 2-4 minutes. Let stand 5 minutes. Cut into wedges. Sprinkle with shaved cheese and parsley.