Did you know that consumption of broccoli has shot up considerably in the past decade due to the increasing awareness of its fortifying and anti-carcinogenic properties? Add a broccoli salad to your weekly menu. Delicious broccoli cheese soup is a great dish for kids and adults alike. Combine broccoli with beef, chicken or mushroom and you can come up with wonderful variations. A broccoli rice casserole works well for a simple midday meal.
The word broccoli originated from the Latin word branchium meaning branch. In Italian, it is called brocco. This cruciferous vegetable is gaining accolades as a wonder vegetable, so powerful is its cancer fighting property as well as its rich storehouse of vitamins and soluble fiber. Its negligible caloric content is yet another feather in its cap. Add broccoli to your diet and you can reduce chances of ailments such as cancer, diabetes, osteoporosis and heart disease.
Research shows that broccoli and other cruciferous vegetables such as cabbage and bak choy contain 'isothiocyanates' that are known to lower the risk of developing lung cancer over a 10-year period. Isothiocyanates stimulate body's production of 'phase 2 enzymes' - essential for neutralizing carcinogenic Broccoli contains glucoraphanin that leads to the anti-cancer compound sulforaphane.
Broccoli is packed with phytochemicals that also boost cancer-fighting abilities. A study showed that men who ate two or more servings of broccoli per week had a 44% lower risk of bladder cancer than men who ate one serving or less per week.
Pick them up fresh and tender with their heads tight and compact in clusters. Avoid the ones with yellowed stalks or open bud clusters. Dark and even color is indicative of high nutrient value. They contain more beta-carotene and vitamin C. Broccoli is usually boiled or steamed or even eaten raw. Consume broccoli within a couple of days of buying it. Toss up a broccoli salad or prepare nutritious cheese broccoli soup. A rice broccoli casserole can serve as a delicious and nutritious dish. When steaming broccoli for a dish, remove the steamer lid for 15 to 30 seconds. This helps to brighten the color of the broccoli. Alternatively you can drop broccoli florets in boiling salted water for about 5 minutes.
Broccoli salad recipe 1
You can whip up a quick broccoli cauliflower salad - one that is nutritious and can be prepared in advance. All you need are broccoli and cauliflower florets, chopped red onion, raisins and sunflower seeds. The dressing for the broccoli cauliflower salad can be made with mayonnaise, vinegar, olive oil and sugar. Blend the dressing ingredients and pour them over the salad. Mix well and keep for about 2 hours. Cauliflower and broccoli recipe can be made interesting with green bell peppers.
Broccoli salad recipe 2
Make a simple marinade sauce with mayonnaise, sugar and apple cider vinegar. You can prepare the sauce and refrigerate it. Toss a broccoli salad with chopped broccoli florets, chopped red onions and cooked and crumbled bacon slices. Pour the marinade and mix well.
Broccoli salad recipe 3
You can whip up a tasty broccoli salad with broccoli florets, cooked and chopped turkey bacon, grated mozzarella cheese, chopped garlic and vinaigrette salad dressing. This broccoli salad can be prepared in advance. Prepare and refrigerate.
Broccoli and Bacon salad
Fresh broccoli florets cut into pieces
½ cup raisins
¼ red onion, chopped
2 tbsp. White sugar
3 tbsp. White wine vinegar
1 cup mayonnaise
1 cup sunflower seeds
10 slices bacon
Cook bacon slices in a deep skillet over medium high heat till they are evenly brown. Crumble and keep aside. Toss broccoli and chopped onions and raisins. Prepare a blend of white sugar, vinegar and mayonnaise. Pour over the broccoli pieces and toss to coat evenly. Refrigerate for a few hours. Sprinkle sunflower seeds and crumbled bacon before serving.
Another interesting twist is bacon and broccoli salad. You can combine broccoli florets with fried and crumbled bacon slices and proceed much the same way as for other broccoli salad recipes. Another variation to this broccoli salad is to add grated cheddar cheese.
If you are looking for a simple yet tasty broccoli recipe, try out the garlic broccoli. Steam broccoli florets till they are tender but firm. Saute garlic in butter for a minute. Add steamed broccoli and salt and pepper. Add a twist of lime juice. If you are looking for a healthy snack that can be made in a jiffy, here is a broccoli recipe with a difference. Add slivered almonds along with broccoli florets and saute over melted butter. Season with salt and pepper.
Cream of mushroom soup
Shredded Cheddar cheese
Combine the creamy soup with cheese, beaten egg, milk and mayonnaise. Add steamed broccoli. Pour into a casserole dish. Mix melted butter with breadcrumbs and sprinkle on the top of the casserole. This broccoli dish must be baked for about 45 minutes at 350°.
Broccoli cheese soup
Broccoli Cheese soup is not too difficult to whip up either. All you need to assemble are condensed cream of celery soup, broccoli florets, half-and-half and cheese dressing. Mix all ingredients and cook for a few hours on simmering flame till you get a delicious broth. Serve with warm garlic bread.
Broccoli soup with noodles is yet another healthy broccoli soup recipe. Assemble chopped onions, minced garlic, chicken broth, milk, parsley, shredded cheese and noodles. Sauté onions, garlic in butter and add the broth and broccoli florets. Add a few teaspoons of sherry if you prefer. Drop in the noodles and cook till tender. Add milk and allow it to mix thoroughly. Add shredded cheese and season with salt and pepper.
Broccoli Soup Recipe
Fresh broccoli florets
Mace, cardamom, salt, pepper
Grated Parmesan cheese
Steam broccoli florets till they are bright green. Melt butter in a skillet and sauté chopped garlic and broccoli. Cover and cook till broccoli turns soft. Mash it fine. Sauté flour in another pan with a little butter. Add milk and egg yolk and blend well. Season with cardamom, mace, salt and pepper. Simmer for some time. Add the mashed broccoli paste into this boiling mixture. Stir in the cheese and let the soup thicken.
Broccoli rice recipe
You can make a broccoli rice casserole for your supper. The ingredients are chopped onions, cooked rice, cheese spread, mushroom soup and steamed broccoli. Cook them on a low heat and transfer into a buttered casserole dish. Bake for about half an hour at 325°.
Broccoli rice recipe with Beef
¾ inch steak
Cut the beef lengthwise in half and crosswise in 1/8-inch thick strips. Stir fry garlic and beef strips in butter. Cook the rice till tender. Add broccoli and continue cooking. Add the beef strips and let them cook together.
Chicken broccoli rice recipe
Cream of chicken and broccoli soup
Long grained rice
Combine soup, water and pepper in a saucepan and cook till it boils. Add rice and cook on low flame till rice is tender. You can liven up your rice broccoli recipes with lots of grated cheese and cream of mushroom soup for thickness.
Broccoli Rabe is referred to in different parts of Italy as Rob and Rapini. Rabe florets look similar to broccoli but are slightly different. Though they can be eaten raw in a salad, the bitter taste of Broccoli Rabe can be tackled with light saute in olive oil. Broccoli Rabe is a member of the broccoli member, but with small loose florets intermingled with leaves of the plant. It appears leafier. Do not pick up wilted or tired looking Broccoli Raab. Rich in calcium, Vitamin C and vitamin B12, broccoli rabe is low in sodium and calories. Since broccoli rabe is a good source of folate, it is recommended for consumption by pregnant women. It contains compounds that protect the heart, lungs and intestine.
An interesting broccoli recipe with mushrooms
Golden mushrooms finely chopped
Broccoli rabe, chopped
Salt and pepper
2 tbsp. Dry white wine
Cook bacon till slightly crisp. Add minced shallots and cook till it is soft and translucent. Add mushroom and garlic and let them cook. Add broccoli rabe and wine and allow the mixture to steam till the broccoli turns bright green. Season with salt and pepper. Garnish with thyme.
Chicken and broccoli recipe
Boneless chicken pieces
Salt and pepper
Melt butter and stir in flour till it forms a thick paste. Keep aside. Add water and chicken and broccoli with salt and pepper in a saucepan and bring to a boil. Let it simmer for 45 minutes. Stir in the flour paste gradually till the soup thickens. Simmer for about 5 minutes. Reduce heat and mix in cheese.
Broccoli slaw is yet another salad recipe that goes well on picnics and outdoor meals.
Quick fix broccoli slaw - Assemble broccoli slaw, sliced green onions, noodles, sesame seeds, slivered almonds and margarine. The dressing for broccoli slaw can be made with salad oil, vinegar and seasonings of your choice. Sauté sesame seeds, almonds and noodles. Put broccoli slaw in a bowl and top it with onions and noodle mixture. Add the dressing and toss well.
Broccoli slaw salad with cabbage is nutritionally packed and bursting with goodness. You need broccoli florets, cabbage, carrots, raisins and apples. Soften the raisins in warm water. Shred broccoli and cabbage as well as the carrots. Add softened raisins and shredded apple.
If you pick up a package of broccoli slaw mix, you can whip up a salad with shredded cheese, mayonnaise, sugar and vinegar. Prepare the dressing with mayonnaise, sugar, vinegar and shredded cheese. Toss well with broccoli slaw. This salad tastes best when prepared a few hours before the meal.