In a one-cup serving, this nutritional powerhouse boasts 200 percent of your recommended daily allowance of Vitamin C, a good dose of Vitamin A, riboflavin, calcium, and fiber--and contains just 40 calories. It has even been proven to help protect against cataracts, stroke, and many kinds of cancer.
Pick the Perfect Floret
What to look for when shopping for broccoli:
- The best broccoli will have dark green tops with lighter green stems.
- Buds should be tightly closed, with no mushy spots or signs of yellowing.
- The stalks should feel firm and crisp, never limp or wobbly.
At most stores, you can also buy packages of pre-cut broccoli florets--look for the same characteristics to ensure quality.
Broccoli can stay fresh for up to two weeks if you store it unwashed, dry, and tightly wrapped in a plastic bag. Keep in mind broccoli's nutritional value depletes the longer you store it, so you're better off using it as soon as possible.
Another alternative is frozen broccoli--you can use as much or as little as you like and freezing does a great job of preserving nutrients.
Cook it, Cook it Good
Perfectly cooked broccoli is an appetizing bright green with a mild, pleasant flavor and a tender but firm texture. To avoid overcooking, uncover once it’s done and serve right away. You can also plunge it into an ice bath to stop the cooking--this will preserve the color, flavor, and nutrients.
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