Basically, if they're being cooked for a long time, leave the skin on, and if it's just for a few minutes, peel it. And if you're eating the broccoli stems raw—which we highly recommend—peeling and chopping or slicing thinly as possible is non-negotiable.
A: You definitely can, and should! Broccoli stems are full of fibre and nutrients. I usually take off the outer 'rind' as this can be a bit stringy, then slice the stalk thinly and add it to my dishes just like that. Broccoli stalk is great in stir-fries, curries, pasta – wherever you use the rest of your broccoli.
Use a paring knife to remove any leaves or tough skin on the stalks, if desired, then use the chef's knife to slice and separate the head from the stalks. Chop the stalks into 1-inch pieces, or whatever is called for in your recipe, then chop the head of the broccoli into individual florets.
Broccoli stems are also quite versatile: you can shred them into rice, spiralize them into noodles, blitz them into hummus or pesto, add them to broths, blend them into soups and even roast them into french fries (yes, really!).
Take a chef's knife and cut off the broccoli floret right where its stem meets the larger stalk. If you cut off the broccoli florets right where they attach, it results in stubby looking florets. Keeping the stem long makes the most beautiful broccoli shape!
Broccoli stems contain all the same nutrients as the florets, which makes them an extremely healthy food. Broccoli is what is known as a 'nutrient dense' food, which means that it packs a lot of vitamins and minerals into relatively few calories, so you can get everything your body needs without piling on the pounds.
The stalk contains the most fiber, while broccoli leaves are highest in cell-protecting antioxidants, vitamins E and K, and calcium. At the store or farmers market, look for fresh broccoli with dark green or purple, not yellow, florets. Don't wash broccoli until you're ready to prepare it.
White blister is a plant disease that affects brassica crops and is caused by the fungus-like organism Albugo candida. There's no risk to consumers, as the fungus only affects the growth and appearance of brassica plants.
Broccoli stalks can be tough and fibrous but with some simple prep you can turn stems into a versatile and delicious ingredient. Just trim the ends and use a vegetable peeler or paring knife to peel the tough outer later, which can have a woody texture. Slice or shred the peeled stems to use in your favorite recipes.
Steamed broccoli may be one of the healthiest ways to cook broccoli because it's quick and nutrients and vitamins won't be lost in the cooking water, as can be the case with boiled broccoli.
Immediatley before cooking, soak your broccoli, head down, in cold, salted water (1 tsp salt to 8 cups water) for 5 minutes. Any critters will float to the top where you can rescue them or allow them to suffer a salty death. (NOTE: If you soak in salt water and then store it, it will become rubbery and wilted.
The entire vegetable can be eaten, from the stems and the florets to the tiny yellow flowers that sometimes appear on mature vegetables. Broccolini can also be eaten raw or cooked.
Broccolini, Aspabroc, baby broccoli or tenderstem broccoli, is a green vegetable similar to broccoli but with smaller florets and longer, thin stalks.
Broccoli stems, though not as colorful nor flavorful as their more desired florets, are just as nutritious. Actually, gram for gram, the stems contain slightly more calcium, iron and Vitamin C.
The study found that chopping broccoli into small pieces before cooking it helped maintain its levels of sulforaphane, a phytochemical shown to protect you from cancer. Why? Chopping, thus creating more surface area, allows air to activate an enzyme that promotes the production of sulforaphane.
A lot of the carbs in carrots are fiber and fiber is beneficial for all kinds of things, including reducing LDL cholesterol and the risk of heart disease. Broccoli is rich in vitamins including a high amount of Vitamin K, a number of B-vitamins and Vitamin C.
A 2009 study prepared broccoli using five popular methods – boiling, microwaving, steaming, stir-frying and stir-frying/boiling. Researchers found steaming kept the highest level of nutrients. “Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water,” Magee said.
Certain high-fiber foods, such as broccoli, cauliflower and cabbage, cannot be completely broken down during digestion, according to the Cleveland Clinic. This can lead to indigestion.
Destroy that — sulforaphane can't form. A study by Jeffery that compared boiling, microwaving, and steaming found that steaming broccoli for up to five minutes was the best way to retain its myrosinase. Boiling and microwaving broccoli for one minute or less destroyed the majority of the enzyme.
Put a little water into a pan and bring it to a boil. 2. Put the broccoli into the pan, cover and turn down to a simmer. Cook for 3-4 mins or until you can pierce the stem easily with a sharp knife.