Cooking Fresh Broccoli The Vegan Way

Cooking fresh broccoli is so much better than buying frozen -- you can truly taste the difference. Especially when broccoli is in season. There's such a big difference in not only the taste but the appearance, and you'll be able to visually notice when broccoli is at it's peak.

So before I show you the ins and outs of cooking fresh broccoli, let's discuss how to select your veggie. Then I'll show you the vegan flavors that match perfectly with broccoli so you can whip up a delectable dish in no time.

Then you'll have a chance to discover the health benefits of broccoli -- which are many, and really put the fire in you to add more broccoli to your diet.

How To Select Broccoli

Broccoli comes in a variety of colors, including sage, dark green and purplish-green. When selecting yours, just be sure to choose a head that has one uniform color throughout. Look for florets that are tight and compact.

Should you choose organic broccoli? Well, since broccoli isn't one of the top 4 most pesticide-laden veggies, it's not vital that you purchase it organic. But if you can, do. Not only do you support the organic movement and the future of our soils, but the taste and quality of organic broccoli just always seems to be so much better than conventional.

Avoid any broccoli that has a mushy or bruised appearance, a strong odor, or open buds.

Those with yellow spots or flowers should be avoided, as this is a sign of aging and your veggie will be bitter. Most people don't eat the leaves (although you can!), but one sign of fresh broccoli is leaves that are vibrant, not wilted.

Check out the broccoli nutrition information (below) to learn about the many health benefits of this yummy vegetable.

How To Clean and Prep Broccoli

Begin with a beautiful head of broccoli, using organic broccoli whenever possible.
Step 1: Fill a bowl (I use a salad spinner) with water and 2-3 Tbsp. of lemon juice, vinegar, or other edible acid.
Step 2: Remove the leaves and cut the flowering buds off the stalks. Cut off the tough bottom end of the broccoli. You'll be left with florets on their stalks, and a nice portion of the main stalk.

If the florets are fairly large, they can be sliced in half (lengthwise) to make smaller pieces.

Step 3: Beware of nasty-looking broccoli, which is broccoli that is discolored, rotten, yellowed or otherwise inedible looking. Trust your instinct -- you know what you want to eat. Simply shave off these small sections with a knife, no need to chop off the entire bud, unless you feel it's appropriate.

Step 4: It's perfectly delicious to eat the stalks. Simply cut the stalk in thin or thick slices until it seems no longer tender (usually an inch or two down).

You'll want to use SAFE knife handling (unlike I'm doing here!!) which means to always cut AWAY from you and your fingers. Using a cutting board works well.

If you'll be using the stalk (recommended), it will take longer to cook than the florets, so cut it off and chop it to desired size. You may need to peel the stalk if it's a little on the tough side.

One key to cooking fresh broccoli (or any veggie) is to make sure all pieces (whether chopped or sliced) are approximately the same size.

Step 5: Soak broccoli in lemon juice (acid)/water mix for 5-10 minutes for thorough cleaning.

Step 6: Drain, rinse, and drain again. Your broccoli is now ready to use.

Step 7 (optional): If you would like to remove moisture from the broccoli (perhaps to serve raw), then spin the broccoli in a salad spinner, or leave in strainer until dried to your liking.

Cooking Fresh Broccoli

Sautéed Broccoli
Broccoli can be chopped small or large, or left as florets. The only difference in how long it will take to cook is the size of the cut. Broccoli turns out super moist cooked in this manner...

Steamed Broccoli
A terrific, low-fat way to cook your broccoli...

Broccoli Vegan Flavor Matches

Create your very own broccoli recipe with some of your favorite ingredients from this list of foods that match perfectly with broccoli.

Agave nectar
Apple Cider Vinegar
Basil
Bragg Liquid Aminos (or Tamari)
Bread Crumbs
Butter, non-dairy (I like Earth Balance)
Cashews
Cheese, non-dairy
Cream, non-dairy
Cumin
Extra-Virgin Olive Oil
Garlic
Ginger
Lemon
Maple syrup
Nutritional Yeast
Nuts, especially almonds and walnuts
Onions
Orange
Peppers, especially hot
Pimiento
Potatoes
Sesame Seeds
Vinaigrette
Watercress

Psssst...Get ALL the Flavor Matches found throughout VeganCoach.com all in one place with this handy dandy e-book Your Guide To Vegan Flavor Matches.

CLICK HERE TO ASK A QUESTION
ABOUT COOKING BROCCOLI

Broccoli Helpful Hints

• When cooking fresh broccoli, you'll know it's ready when it's crisp-tender. Overcooking will result in a sad tasting (and looking) veggie.
• If you'd like to keep your veggie raw for nutritional reasons (such as when you create your very own broccoli salad recipe), but you don't like the flavor of raw broccoli, marinate it! A marinade is usually made with an acid (such as lemon juice or apple cider vinegar) to help break down the fiber, and a healthy fat (such as Extra-Virgin Olive Oil), plus spices (salt, pepper, etc.). Toss well with your hands and massage the dressing into the broccoli.
• To freeze broccoli, blanch it first. To blanch broccoli, boil a pot of water. Bring the water to boil and lower broccoli into the water (a wire basket works perfectly), or simply place the broccoli in the pot. Set the timer for 3 minutes or so. Keep an eye on it; you want to blanch just until the broccoli turns a bright green.
  
  As soon as blanching is complete, stop the cooking process immediately by removing from the pot with a slotted spoon (or wire basket) and plunge into a container of ice water (be sure to have the ice water ready to go before you begin the process). Cool veggies in the ice water bath for the same amount of time as you blanched them. (This process works for many veggies -- only the blanching time will change, depending on how dense your chosen veggie is.)
  
  Drain water from veggie completely, and seal tightly in a bag to freeze. A vacuum sealer works beautifully.

Discover the Nutritional Value of Broccoli

World's Healthiest Foods.com

If You Like Broccoli Try...

Broccolini (a cross between broccoli and kale)
Broccoflower (a cross between broccoli and cauliflower)

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