Broccoli - An Edible Flower
March 20th, 2008 | by Ingrid
March heralds the beginning of spring and the blossoming of an endless variety of flowers. In this post the focus is on the super nutritious edible flower - broccoli. It’s peak season runs through the winter months of October to March, though this month will not be the last we see of it. Luckily it is commonly available in markets year-around.
Today I pondered why so many kids, of all ages, have/had such dislike for broccoli. Sulfur could be the culprit. When broccoli is cooked it releases sulfur compounds that have turned up quiet a few noses. What about boiled-to-death broccoli? It makes for an unpleasant texture, besides all the nutrients get lost in the water. Could these two things have played a major roll in the frowns and blatant protests from innocent kids of this innocent vegetable?
I was fortunate to have escaped the “broccoli” trauma. Personally, I’ve always loved broccoli and enjoy it now more than ever. Growing up I ate it cooked. Before going raw, I ate it lightly steamed or raw in salads. Now I simply eat it raw.
Recently I tried Romanescu.
What a creation! It’s like the architectural marvel of the Brassica oleracea family with those wonderful clusters of geometric spirals. Besides it’s impressive form, it is delicious in taste and excellent as a raw crudité.
The broccoli family offers an excellent source of vitamin C, a good source of vitamin A and dietary fiber, is low in calories and also offers:
Calcium | Dietary Fiber | Iron | Magnesium | Manganese | Omega 3 Fatty Acids | Phosphorus | Potassium | Protein | Tryptophan | Vitamin A | Vitamin B1 [thaimin] | Vitamin B2 [riboflavin] | Vitamin B3 [niacin] | Vitamin B5 [pantothenic] | Vitamin B6 [pyridoxine] | Vitamin B9 [Folate-Folic Acid] | Vitamin C | Vitamin E | Vitamin K
When choosing broccoli, look for the whole flower head, also known as the crown, for optimal nutrients. Avoid precut broccoli in packages, if possible. Why? Because it’s cancer-preventive compounds form after it has been cut and the longer it sits it begins to lose its nutritional vitality. In general, fruits and vegetables that are cut up and stored lose some vitamins.
Make certain the crown has firm, compact clusters of small flower buds [flowerets]. The color of flowerets should be dark green that sometime sport a hint of a purplish cast. If the flowerets are yellowish-green or wilted, it’s a sign it is not fresh.
Refrigerate in the bottom bin or crisper, but don’t leave it there too long. The vitamin content decreases the longer broccoli is stored. It is suggested to use within three days of purchase.
Here are two tips toward freshness and vitamin conservation:
1. Gently wash broccoli, never soak, with cool running water just before preparing.
2. Prepare broccoli soon before you’re ready to eat it.
As sturdy and hardy as broccoli appears and is, it seems it’s still as delicate as the flower it is.