Introduction: History Fun Facts. Lessons: Resources: Recipes: Broccoli Stems and All

Transcription

1 Introduction: History Fun Facts Lessons: Broccoli Stems and All Resources: Broccoli Brochure Broccoli Flyer: Did you Know? Stem Flyer: Don t Forget to Eat Your Stems! Recipes: Broccoli Slaw w/honey Balsamic Dressing

2 History: Broccoli is a member of the family Brassicaceae, also known as the cabbage family, along with Brussels sprouts, cabbage, cauliflower, kale and radishes. We eat the flower buds of the plant, before they bloom; the stalks are also edible, but have a tougher texture. The plant s primitive ancestor is native to Asia Minor, but a significant amount of it s development occurred in southern Italy. Fun Facts: Broccoli was developed from the flower of wild cabbage. Broccoli and cauliflower are referred to as inflorescent (arrangement of flowers on a stem) vegetables, along with artichokes. White cauliflower heads lack color because they have undeveloped chlorophyll. Sources: The Visual Food Encyclopedia, The Encyclopedia of Healing Foods, VT FEED, VT Department of Education, GMFT cauliflower_educa tor.pdf

3 Broccoli Slaw with Honey Balsamic Dressing Serves 4-6, ¾ cup dressing Slaw 2 large heads broccoli ½ cup sunflower seeds ⅓ cup dried cranberries or raisins 2 cloves garlic salt and pepper, to taste *You could substitute cauliflower or cabbage for all or half of the broccoli Honey Balsamic Dressing 1/2 cup oil (olive if possible) 2 Tbsp. balsamic vinegar 2 Tbsp. honey 1/4 tsp. salt and pepper Broccoli Preparation: 1. Trim broccoli, then slice into small pieces. 2. Toss broccoli with seeds and cranberries or raisins. 3. Finely chop garlic and mix in. 4. Whisk together dressing ingredients and pour over the slaw and mix. 5. Add salt and pepper, to taste. Broccoli Slaw with Honey Balsamic Dressing Serves 4-6, ¾ cup dressing Slaw 2 large heads broccoli ½ cup sunflower seeds ⅓ cup dried cranberries or raisins 2 cloves garlic salt and pepper, to taste *You could substitute cauliflower or cabbage for all or half of the broccoli Honey Balsamic Dressing 1/2 cup oil (olive if possible) 2 Tbsp. balsamic vinegar 2 Tbsp. honey 1/4 tsp. salt and pepper Preparation: 1. Trim broccoli, then slice into small pieces. 2. Toss broccoli with seeds and cranberries or raisins. 3. Finely chop garlic and mix in. 4. Whisk together dressing ingredients and pour over the slaw and mix. 5. Add salt and pepper, to taste. Broccoli

4 Selecting for Freshness When a choosing head of broccoli to buy at the store, farm stand, or at the farmer s market look for: Firm, compact, evenly colored heads Firm stalks Leaves that are not wilted Storing Your Broccoli Follow these storage tips to keep broccoli fresh until you re ready to eat it: Store in the refrigerator in a perforated plastic bag for 5-10 days. Do not wash before storing and make sure heads are dry Frozen broccoli can keep for about a year! Simply blanch by boiling or steaming for two minutes and then place in a labeled and dated freezergrade bag Try this recipe for Yield: 4-6 servings Broccoli Soup Ingredients: 1 large head of broccoli 1 medium white onion 1 potato 1 quart vegetable stock, or water 1 teaspoon lemon juice a pinch of cumin salt and pepper, to taste grated cheddar garnish (optional) Directions: 1. Blanch the broccoli in heavily salted water and shock in ice water. 2. Slice the onion very thin and sauté with salt and pepper until the onion is translucent, without browning. 3. Slice the potato and add to the onion. Cook briefly, about 5 minutes. 4. Cover with stock or water and cook until the potatoes are completely soft. Cool the soup base slightly. 5. Working in batches, purée the soup base with the broccoli in a blender. Pass the puree through a sieve. 6. Season with salt, pepper, and cumin. Cool quickly to avoid discoloration, or serve immediately. 7. Just before serving, add the lemon juice and adjust the seasoning. Green Mountain Farm-to-School Broccoli TIPS FOR SELECTING, COOKING, AND STORING BROCCOLI SO IT ALWAYS TASTES FRESH!

5 Our Favorite Ways to Prepare Broccoli Why do we love broccoli? You can cook it many different ways and it goes great with a variety of dishes we already love. Throw it in pasta or stir fry, use as a topping for pizza, or simply eat it raw with hummus or salad dressing. Start Here Trim Off the Florets Slice straight through the broccoli stem as close to the crown as you can get. The crown should break into several large florets. Cut through the "trunk" of each floret to make bite-sized pieces. Place these in a small bowl and run them under water to wash away any grit. Don t Forget the Stem! Trim and Slice the Stem The main stem of the broccoli is entirely edible. Trim off any leaves or blemishes. You can remove the tougher top layer of skin with a peeler if you would like, but it's not necessary. Slice off the bottom inch of the stem and discard. Slice the remaining stem into disks. Stems take longer than florets to cook, so place all these slices in a separate bowl from the florets. Blanching Prepare a bowl of ice water. Bring a large pot of water to a rapid boil. Add a heaping tablespoon of salt. Add the broccoli florets and cook until crisp-tender, 1-1 1/2 minutes. Remove with a slotted spoon and plunge immediately in the ice water. Serve in vegetable platters, cold salads, and casseroles Steaming Microwave Place the broccoli florets/ stems in a microwave-safe dish and pour 2-3 tablespoons of water over top. Cover with a dinner plate and microwave on HIGH for 3-4 minutes. Remove the lid and check if broccoli is tender. Microwave in additional 1-minute bursts if necessary. Stove Top Fill a pot with a few inches of water and insert a steamer basket or colander over top. Be sure the water does not touch the bottom of the basket. Bring the water to a simmer over medium-high heat. Add broccoli/stems and cover. Steam for 4-5 minutes, until tender. Serve with olive oil & seasonings or in warm salads, frittatas casseroles, or soups Sautéing Pour olive oil in a skillet and set over medium-high heat. Add florets and a big pinch of salt. Stir to coat with oil. Add the stems 1 minute later. Continue cooking, stirring frequently, until the broccoli is bright green and tender. Serve in vegetable sautés, side dishes with seasoning Roasting Heat the oven to 425 F. Make sure broccoli is as dry as possible. Toss the florets and stems with a few teaspoons of oil and a half teaspoon of salt. Spread the broccoli on a foil-lined baking sheet in a single layer. Roast for minutes, until the broccoli is crunchy and you can see deep caramelized brown spots. Serve immediately. Serve as a side dish, in cold or warm salads, or on top of a pizza (slightly under-roast to avoid burning on pizza)

6 Did You Know? When you eat broccoli florets, you are eating the buds of the broccoli flower?

7 Don t forget to eat your stems! If you are able to buy broccoli that comes with stems, don t discard this part of the plant. After peeling the tough outer layer of the stem with a vegetable peeler, the tender inner part can be cooked and added to recipes the same as the florets!