Broccoli is one of America's favorite everyday vegetables: affordable, always available and densely packed with the plant nutrients essential to healthful, Mediterranean-style eating.
Broccoli delivers bright flavors and an array of vitamins and minerals—a consequence of eating hundreds of tiny, tightly furled miniature flower buds in every bite.
What You Get: This green powerhouse packs vitamins C, K and A as well as folate and fiber. It’s also a good source of potassium and magnesium.
How to Buy Broccoli: Look for sturdy, dark-green spears with tight buds and a high floret-to-stem ratio; there should be no yellowing.
Prep: Cut off florets, then cut stalks in half lengthwise. Don’t toss broccoli stems: they’re completely edible, milder in flavor and contain the same healthful properties as the florets. Just peel the stems, chop them up and use alongside the florets.
Microwave: Place stems and florets in a large glass baking dish. Cover tightly and microwave on High until tender, about 4 minutes.
Roast: Preheat oven to 500°F. Spread on a baking sheet or in a pan large enough to hold broccoli stems and florets in a single layer. Coat with 1 tablespoon extra-virgin olive oil. Roast, turning once halfway through cooking, until tender and browned in places, about 10 minutes.
Steam: Place stems in a steamer basket over 2 inches of water (with 1 tablespoon lemon juice added to it) in a large pot set over high heat. Cover and steam for 2 minutes. Add florets; cover and continue steaming until tender, about 5 minutes more.
How to Store Broccoli: Refrigerate in a plastic bag for up to 3 days.
Check with your doctor about the right diet for you.