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How to Cook with Sweet Potatoes,How to Cook with Sweet Potatoes

Broccoli is a nutritious vegetable known for its vibrant green colour, mild flavour, and crunchy texture. It's packed with vitamins, minerals, and antioxidants, making it a great addition to many dishes. Whether you’re steaming, roasting, or adding it to a stir-fry, broccoli is a versatile ingredient that can be enjoyed in many ways.

Selecting broccoli:

  • Look for vibrant green florets with tight, firm buds. Avoid broccoli that has yellowed florets, as this indicates over-ripeness.
  • Stems: Choose broccoli with thick, firm stems. The stems should be smooth and crisp, not fibrous or soft.
  • Size: Smaller heads of broccoli tend to be more tender, while larger heads can have more fibrous stems.

Preparing broccoli:

  • Florets: Cut broccoli into bite-sized florets. This will make them easier to cook and serve.
  • Stems: Don’t throw away the stems! Peel off the tough, outer layer, and slice the inner stem to cook with the florets.
  • Washing: Rinse the broccoli thoroughly in cold water to remove any dirt or pesticide residue.
  • Blanching: If you're preparing broccoli for a salad or to freeze, briefly blanch it by placing it in boiling water for 2-3 minutes, followed by an ice water bath to stop the cooking process.
Recipes

A simple, yet flavour-packed way to enjoy broccoli with minimal effort.

Ingredients:

  • 1 large head of broccoli, cut into florets
  • 3 tbsp olive oil
  • 3 garlic cloves, minced
  • Zest and juice of 1 lemon
  • Salt and pepper to taste
  • 1/4 cup grated Parmesan cheese (optional)

Method:

  1. Preheat your oven to 200°C.
  2. Toss the broccoli florets with olive oil, minced garlic, lemon zest, salt, and pepper on a baking sheet.
  3. Roast in the oven for 20-25 minutes, or until the broccoli is tender and slightly crispy at the edges.
  4. Once out of the oven, squeeze lemon juice over the broccoli and sprinkle with parmesan cheese, if using. Serve hot.

A quick and tasty stir-fry with thinly sliced beef and tender broccoli in a savoury sauce.

Ingredients:

  • 1 tbsp vegetable oil
  • 300g beef (flank steak or sirloin), thinly sliced
  • 2 cups broccoli florets
  • 1 onion, sliced
  • 2 garlic cloves, minced
  • 1/4 cup soy sauce
  • 1 tbsp oyster sauce
  • 1 tbsp honey or brown sugar
  • 1 tbsp rice vinegar
  • 1/2 tsp red pepper flakes (optional)
  • 1 tsp cornstarch (optional for thickening)
  • Cooked rice for serving

Method:

  1. Heat vegetable oil in a wok or large frying pan over medium-high heat. Add the thinly sliced beef and cook for 3-4 minutes until browned and just cooked through. Remove from the pan and set aside.
  2. In the same pan, add the onion and garlic, and sauté for 1-2 minutes until fragrant.
  3. Add the broccoli florets and stir-fry for another 3-4 minutes, until the broccoli is tender-crisp.
  4. In a small bowl, mix the soy sauce, oyster sauce, honey, rice vinegar, and red pepper flakes. If you want a thicker sauce, dissolve 1 tsp cornstarch in 1 tbsp water and add it to the sauce mixture.
  5. Add the beef back into the pan and pour the sauce over everything. Stir well to combine and cook for another 1-2 minutes until everything is well-coated and the sauce has thickened slightly.
  6. Serve the stir-fry over cooked rice.

A delicious pasta dish with creamy sauce, tender chicken, and broccoli for added texture.

Ingredients:

  • 300g pasta (penne, fusilli, or spaghetti)
  • 1 tbsp olive oil
  • 2 chicken breasts, sliced
  • 2 cups broccoli florets
  • 3 garlic cloves, minced
  • 1 cup heavy cream
  • 1/2 cup grated parmesan cheese
  • Salt and pepper to taste
  • 1 tbsp fresh basil, chopped (optional)

Method:

  1. Cook the pasta according to package instructions. Drain and set aside.
  2. While the pasta cooks, heat olive oil in a large pan over medium heat. Add the chicken slices and cook for 5-7 minutes until cooked through and golden. Remove from the pan and set aside.
  3. In the same pan, add the garlic and sauté for 1 minute until fragrant.
  4. Add the broccoli florets and cook for 3-4 minutes until they’re tender but still vibrant green.
  5. Pour in the heavy cream and bring to a simmer. Stir in the parmesan cheese, and season with salt and pepper. Let the sauce thicken for 2-3 minutes.
  6. Add the cooked pasta and chicken to the pan. Toss everything together to coat the pasta with the creamy sauce.
  7. Garnish with fresh basil, and serve hot.

Tips for cooking with broccoli:

  • Keep it tender-crisp: Overcooking broccoli can make it mushy. Always aim for a tender-crisp texture by steaming or sautéing for just a few minutes.
  • Flavour pairings: Broccoli pairs well with ingredients like garlic, lemon, cheese, almonds, soy sauce, and balsamic vinegar.
  • Seasoning: Try seasoning broccoli with salt, pepper, a drizzle of olive oil, and a squeeze of lemon juice for a simple, yet delicious side dish.

Storing broccoli:

  • In the fridge: Store fresh broccoli in the crisper drawer of your fridge, preferably in a breathable plastic bag or loosely wrapped in a damp paper towel. It will stay fresh for 3-5 days.
  • In water: If you’ve cut off the stems, you can place the broccoli stems in a glass of water in the fridge. Change the water every couple of days to keep the broccoli fresh longer.
  • Freezing: To freeze broccoli, first blanch it in boiling water for 2-3 minutes, then place it in an ice water bath. After it cools, drain and dry thoroughly. Store in a freezer bag or airtight container. Frozen broccoli can be kept for up to 12 months. It’s best used in cooked dishes like soups and casseroles.