Day 1 of 31 Vegetable Challenge

Calabrese Broccoli

Calabrese Broccoli

Broccoli is a green vegetable that vaguely resembles a miniature tree. It is an Italian word, derived from the Latin brachial (meaning arm or branch). It belongs to the plant species known as Brassica oleracea.

It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.

There are three main varieties of broccoli:

Calabrese broccoli, introduced from Calabria in Southern Italy in the eighteen century.
Purple sprouting broccoli, traditionally grown in the UK and in season Jan – May.
Purple cauliflower — despite its name a type of broccoli.

Early forms of broccoli are said to have been highly esteemed by the Romans and described by Pliny in the first century AD.

Broccoli is a nutritional powerhouse full of vitamins, minerals, fibre and antioxidants.

Nutritional profile – one cup of cooked broccoli (Dr Axe):

• 55 calories
• 11 grams carbohydrates
• 4 grams protein
• 5 grams fiber
• 100 micrograms vitamin K (276 percent DV)
• 101 milligrams vitamin C (168 percent DV)
• 120 milligrams vitamin A (48 percent DV)
• 168 micrograms folate (42 percent DV)
• 0.4 milligrams vitamin B6 (16 percent)
• 0.4 milligrams manganese (16 percent)
• 457 milligrams potassium (14 percent DV)
• 105 milligrams phosphorus (10 percent DV)
• 33 milligrams magnesium (8 percent DV)
• 62 milligrams calcium (6 percent DV)

Dr Axe: This veggie is very nutrient-dense and an excellent source of phytochemicals called isothiocyanates, sulforaphanes and indoles. It also provides vitamin A, vitamin C, calcium, vitamin K, magnesium and potassium.Benefits of eating it include help with cancer prevention, heart health, weight management, eye and skin health, gut and digestive support, healthy bones and teeth, and slowed effects of aging.

Goes well with (Riverford):

Anchovies
Asian flavourings (Sesame, Soy sauce, Ginger)
Blue cheese
Eggs
Mediterranean flavours (Garlic, Olives, Lemon, Orange, Chilli)
Mustard
Nuts (Almonds, Hazelnuts, Pine nuts, Parmesan)
Pork (Bacon, Pancetta, Lardons, Dried or cured ham)

AND we had three weeks worth of calabrese broccoli in the fridge, from our veg box delivery.  Sometimes it’s hard to get excited about broccoli, hence the glut …

So I found 2 recipes to use all three heads. Both were completely delicious. The roasted broccoli even surprised Andrew, who’d had that facial expression akin to overcoming mild disgust before he tucked in; “Actually this is really delicious. I’m really surprised”.

https://www.riverford.co.uk/recipes/roasted-broccoli-lemon-chilli-garlic

Ingredients
250g head of calabrese broccoli
zest and juice of ½ lemon
1 thumb-sized red chilli, finely chopped
2 garlic cloves, finely chopped

ROASTED BROCCOLI with lemon, chilli and garlic.

Method

Prep time: 15 minCooking time: 8 min

• Step 1 – Heat the oven to 220°C/Gas 8. Split the broccoli down into manageable, bite-sized florets. Make sure each floret has a long piece of stalk attached, cut pencil-thick.
• Step 2 – Put the broccoli onto a shallow oven tray, toss in some light olive oil and season with salt. Roast for 4 minutes. Add the chilli, garlic and lemon zest, mix well, then pop back in the oven to continue roasting for a further 3-4 minutes or until the broccoli is done.
• Step 3 – Finish with a dash of lemon juice and more salt if needed.

Comment: delicious flavour, slightly charred. I used a whole lemon, zest and juice, because I love lemons. We ate a big pile for a NYD lunch, on its own was great with just a piece of buttered sourdough toast. Perhaps would work well with an omelette, bacon or cheese or a bowl of pasta with a drizzle of oil and a few toasted nuts, for a more substantial meal.

http://www.bbcgoodfood.com/recipes/broccoli-stilton-soup

Ingredients
2 tbsp rapeseed oil
1 onion, finely chopped
1 stick celery, sliced
1 leek, sliced
1 medium potato, diced
1 knob butter
1l low salt chicken or vegetable stock
1 head broccoli, roughly chopped
140g stilton, or other blue cheese, crumbled

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Method

• STEP 1 – Heat 2 tbsp rapeseed oil in a large saucepan and then add 1 finely chopped onion. Cook on a medium heat until soft. Add a splash of water if the onion starts to catch.
• STEP 2 – Add 1 sliced celery stick, 1 sliced leek, 1 diced medium potato and a knob of butter. Stir until melted, then cover with a lid. Allow to sweat for 5 minutes then remove the lid.
• STEP 3 – Pour in 1l of chicken or vegetable stock and add any chunky bits of stalk from 1 head of broccoli. Cook for 10-15 minutes until all the vegetables are soft.
• STEP 4 – Add the rest of the roughly chopped broccoli and cook for a further 5 minutes.
• STEP 5 – Carefully blitz until smooth.
• STEP 6 – Stir in 140g crumbled stilton, allowing a few lumps to remain. Season with black pepper and serve.

Comments: It was really creamy with the blue cheese. I’m not the biggest fan of Stilton, but this is the way to use up left overs from a Christmas cheese board. I could have eaten the whole litre had I not just finished half a head of roasted broccoli!! I drizzled a little chilli and ginger oil on mine and sprinkled a few of the roasted florrets. That’s because I can’t get enough chilli. I also love my Bamix blender stick. It is over 12 years old and still brilliant. Swiss made you see – we have this thing about Swiss made in our house, it just must be good!!

Tally for the month

Main Vegetables: calabrese broccoli

Subsidiary Vegetables: onion, garlic, leek, celery, potato

Subsidiary Fruit and Nuts: lemon