Welcome to our weekly series where we’ll let you know what fruit and vegetables are market fresh this week, give you handy storage tips and recipes to make the most of seasonal produce.
Broccoli is a member of the cabbage and cauliflower family. It has tightly compacted heads formed from hundreds of tiny flower buds that are attached to a fleshy green stalk.
When choosing fresh broccoli, look for firm, compact heads with tightly closed, dark green florets. Avoid broccoli with yellow or brown spots and limp or shrivelled florets – a firm, healthy-looking stem is also a good indicator of freshness.
While size doesn’t necessarily determine quality, avoid excessively large or small heads as they may not be the best. Fresh broccoli should feel firm and slightly crunchy, avoid vegetables that are already soft or have a rubbery texture as this indicates improper storage or spoilage.
To keep broccoli fresh, store it unwashed in a loosely closed or perforated plastic bag in the crisper drawer of the fridge. Avoid washing it until just before use, as excess moisture can lead to mould growth.
When stored properly, whole broccoli can last for about 5-7 days in the refrigerator. Broccoli can also be frozen after blanching first to help preserve colour, texture and flavour. Freezing also helps prevent spoilage and can extend its shelf life in the freezer for several months.
Broccoli offers a wide range of health benefits due to its high nutrient content, including vitamins C and K, fibre and anti-oxidants like sulforaphane.
These benefits include supporting bone health, aiding in cancer prevention, promoting heart health and boosting the immune system.
Here are three recipes to put fresh and in-season broccoli on the table this week:
Whip up dinner in next to no time with this quick and tasty beef, cashew and baby broccoli stir-fry recipe and a packet of microwavable jasmine rice.
Hit refresh on dinner tonight with broccoli and sausage spaghetti. Featuring a nutty pesto, this dish is full of colour and flavour. On the table in just 30 minutes, it's a great option when you’re tight on time.
This lamb and broccoli fried rice is a tasty, hearty fusion of savoury lamb and crisp broccoli, all tossed together in a deliciously seasoned rice. It’s a quick, flavourful meal that transforms simple ingredients into an exciting culinary adventure.
