C
oming from the same
food group as cabbage
and cauliflower, broccoli
is sometimes known
by its Italian name,
calebrese. Along with the green or more
loosely packed purple sprouting broccoli,
there’s now a new variety, tenderstem.
Available all year round, broccoli is at its
best from the end of July to the end of
October.
Broccoli boils or steams in 3-6
minutes, depending on size of florets.
Each 100g serving contains 0.4g fat, 2.8g
protein, 7g carbs and 148% of your RDA
of Vitamin C. It has its origins in Italy and
has been eaten there since Roman times.
Broccoli was often called calabrese,
taking this name from Calabria in Italy. Beetroot & Toasted Seed Salad with Lemon Dressing
Reassuringly grassy green, broccoli Serves 4
is a particularly rich source of a flavonoid
called kaempferol. Recent research has 200g tenderstem broccoli stems cut in half
shown the ability of kaempferol to lessen 80g mixed seeds (e.g. sunflower, pumpkin, sesame)
the impact of allergy-related substances 1 tbsp soy sauce
on our body. This kaempferol connection 250g cooked beetroot, cut into wedges
helps to explain the proven anti- Small bunch fresh chives, snipped
inflammatory benefits of broccoli.
For lemon dressing:
Vitamin connection 2 tbsp cold pressed rapeseed oil
The UK population generally suffers from Juice ½-1 lemon, to taste
a slight deficiency in Vitamin D, which is Freshly ground black pepper & sea salt, to taste
made by the skin in sunlight. The lack of
sunlight leads to the sub-optimal vitamin 1.Make the dressing by whisking together the rapeseed oil and lemon
D. However, broccoli can help as supplies juice to taste. Season with freshly ground black pepper and sea salt. Set
of vitamin K and vitamin A keeps our aside.
vitamin D metabolism in balance. Broccoli
has an unusually strong combination 2.Steam or boil the Tenderstem for 3 to 4 minutes until just tender but
of both vitamin A (in the form of beta- with a little bite.
carotene) and vitamin K. For people faced
with the need to rebuild vitamin D stores 3.While the Tenderstem is cooking toast the seeds by tipping them into a
through vitamin D supplements, broccoli small frying pan. Add the soy sauce and cook over a medium heat, toss-
may be an ideal food to include in the diet. ing regularly to coat all over, for about 3 minutes until the seeds are crisp
Broccoli has already been proven and golden. Take care not to burn them or they will taste bitter.
to have cholesterol-lowering ability and
it’s B-complex vitamins can contribute 4.Arrange the cooked Tenderstem and beetroot wedges on a plate,
to cardiovascular health. By making an drizzle over the dressing and sprinkle over the toasted seeds and chives.
important contribution to our B6 and Serve immediately.
folate intake, broccoli can help lower the
risk of some cardiovascular problems.
Recipes from www.tenderstem.co.uk
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