logo
g Text Version
Beauty & Self
Books & Music
Career
Computers
Education
Family
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
Money
News & Politics
Relationships
Religion & Spirituality
Sports
Travel & Culture
TV & Movies

dailyclick
Bored? Games!
Nutrition
Postcards
Take a Quiz
Rate My Photo

new
European Travel
Action Movies
Bible Basics
Houseplants
Romance Movies
Creativity
Family Travel


dailyclick
All times in EST

Full Schedule
g
g Home Cooking Site

BellaOnline's Home Cooking Editor

g

Broccoli, Cauliflower , & Brussels Sprouts

Guest Author - Sandy Moyer

Here's buying, storage and cooking tips plus recipes for three of the most popular vegetables in the cabbage family - Broccoli, Cauliflower and Brussels Sprouts.....


Broccoli is dark green vegetable which sometimes has a slightly purple tinge. It has compact clusters of buds on thick stems.

Broccoli is low in calories and vitamin-rich. One serving provides 200 percent of the recommended daily intake of vitamin C. It's also a good source of Vitamin A, Vitamin D, calcium, potassium and iron and very high in fiber.

Choose broccoli with a deep green or green with purple color. The clusters of buds, the flowerets, should be tightly closed and the leaves should be crisp. The stems should be tender and a lighter shade of green than the buds. Avoid broccoli with yellow or open clusters of buds, stems that are dry and tough, and broccoli with a strong odor.

To store fresh broccoli, refrigerate, unwashed, in a plastic bag, in the vegetable crisper for up to 4 days.

Broccoli can be served raw, with a dip, or in salads. When cooked, broccoli a versatile side dish, topped with lemon juice, butter, cheese, or other sauces. It's used in creamed soups, as a potato topper, and as an ingredient in many casseroles and main dishes. An average bunch of broccoli weighs about 1 to 1-1/2 pounds. One pound fresh broccoli yields about 2 cups of chopped broccoli. One 10 oz. package of frozen chopped broccoli yields about 1 1/2 cups.

Before cooking....
To cook broccoli, separate or slice the stems and florets, lengthwise, into uniform pieces. Since the flowerets cook more quickly than the stems, cut a few X's in the stems for more even cooking. Peel any tough stems before cooking. Chopping the florets and stems into small pieces will reduce the required cooking time.

To cook broccoli...
Place in a large saucepan, cover with water, and bring to a boil. Cook, uncovered, for five to seven minutes.

To steam broccoli...
Place in large saucepan with about 1" of water. Cover and bring to a boil over high heat. Reduce heat and steam for about 8 to 10 minutes or until the broccoli is tender-crisp.

To cook broccoli in a microwave oven...
Arrange broccoli stems in a circle on a microwaveable dish, with the florets toward the center. Add 1/4 cup water; cover and cook for 5 to 6 minutes, rotating the dish half way through the cooking time.

To stir-fry broccoli...
Stir-fry for two minutes, then add a small amount of water. Cover the pan and steam until tender-crisp.



Cauliflower has white, compact heads, known as the curd, and firmly attached medium green leaves.

It's high in vitamin C...one serving of raw or cooked cauliflower, one half cup, supplies 100% of the daily requirement of Vitamin C. Cauliflower is low in calories, high in fiber and it's also a good source of folate and potassium.

When buying cauliflower, select firm, heavy heads that are a white or creamy white color. Avoid heads with brown spots, which are caused by bruising during harvest or transportation, and avoid heads with loose open clusters. An average head of cauliflower is about 6" in diameter, weighs about 2 pounds, and yields 4 to 6 servings as a side dish.

To store fresh cauliflower, place it in a plastic bag and refrigerate in the vegetable crisper, stem side up, for up to one week.

To prepare cauliflower, remove the leaves, cut off the stem, and trim away any brown areas. Separate the head... Cut the florets from the inner core. Slice larger florets in half and cut the inner core into pieces.

Cut raw cauliflower into bite-sized chunks to eat raw with a dip. Add small chunks of raw cauliflower to a salad.

Rapid cooking of cauliflower will reduce the odors, keep a firmer texture, preserve the color, and reduce the loss of nutrients. Cooking times will vary, depending on the size of the florets.

To boil cauliflower...
Cooking cauliflower in a pot of boiling water produces a milder flavor, but to reduce the loss of vitamin C, keep the cooking time short. Place florets in a large saucepan and cover with water. Add a tablespoon of milk or lemon juice to retain the white color. Bring to a boil and cook, uncovered, for 4 to 6 minutes.

To steam cauliflower...
Place florets in large saucepan with about 2" of water. Add a tablespoon of milk or lemon juice to retain the white color. Cover and bring to a boil over high heat. Reduce heat and steam for about 3 to 5 minutes or to desired tenderness.



To cook cauliflower in a microwave oven...
Place about 2 cups florets, in a microwavable dish. Add 1/4 cup water. Cover and cook for 3 minutes on high power, then let stand 2 minutes to complete cooking.

Stir cooked, mashed cauliflower into mashed potatoes to enhance their flavor and texture.

Green cauliflower, or "broccoflower" is a hybrid of broccoli and cauliflower. It has the appearance of cauliflower with the greenish pigment of broccoli.


Brussels Sprouts look like tiny heads of cabbage. They have a slightly milder taste and a denser texture than cabbage. One serving of Brussels Sprouts, however, provides more than twice the vitamin C as an equal amount of cabbage. They're also low in fat and calories, very low in sodium, and a good source of vitamin A, folic acid and potassium and fiber.

Choose sprouts that are compact and firm with a true green color. Avoid sprouts that are yellow, wilted or puffy. One pound of Brussels Sprouts equals about four cups.

Store brussels sprouts in a loosely closed plastic bag and use within 3 to 5 days.

To prepare Brussels Sprouts, remove any loose or wilted leaves and trim the stems. To reduce cooking time, cut a cross in the bottom of the stems. Rinse thoroughly.

One quart of sprouts yields about sprouts yields about five servings.

To cook Brussels Sprouts...
Place the sprouts in lightly salted water, enough to cover completely. Bring to a boil; reduce heat, cover, and simmer for 5 to 7 minutes, or until tender.

To serve with lightly browned butter...
For about 1 quart of cooked Brussels Sprouts, over low heat, melt about 3 tablespoons butter until it just begins to brown. Stir in about 2 teaspoons lemon juice. Pour mixture over hot, cooked sprouts.

To Steam....
Add sprouts in a pan of boiling water - about 1/2 cup. Cover and cook over medium heat for 8 to 10 minutes or until desired tenderness.

To cook Brussels Sprouts in the microwave oven....
Place one pound of Brussels Sprouts in a microwavable dish. Add about 1/4 cup water. Microwave on high power for 4 to 8 minutes or until tender, stopping to rotate dish and stir half-way through cooking time.




Cream of Cauliflower Soup

Cheesy Broccoli, Cauliflower & Carrot Bake

Golden Skillet Cauliflower

Cream of Broccoli Soup

Ham & Cauliflower Au Gratin

Chicken-Broccoli Bake

Broccoli, Red Pepper and Onion Stir-Fry

Broccoli Quiche

Broccoli, Sweet Onion and Georgia Pecan Salad

Broccoli-Cheese Salad

Fresh Broccoli with Cheese Sauce

Cheesy Broccoli and Onion Bake

Cheesy Broccoli-Cauliflower Casserole

Maple-glazed Brussels Sprouts with Bacon




~~~ Recommended ~~~


101 Ways to Fix Broccoli

The cookbook includes the nutritional values of each recipe: calories, protein, carbohydrates, cholesterol, sodium and fat by grams as well as by percentage. Recipe sections include salads, soups, vegetable entrees, meat dishes (with suggsted meat substitutes for vegetarians), casseroles and potpourri, including lasagna and muffins.


Krona 6-Quart 3-Piece Steamer/Cooker Set
This set is perfect for cooking, steaming, and blanching vegetables. The 3 piece set includes a 6 quart capacity stockpot, a steamer basket, and a stainless steel lid. It's crafted from stainless steel with a brushed satin finish exterior and accenting polished stainless steel bands. The tri-ply base ensures even heat distribution, cooking efficiency, and durability. It also features heavy-duty large loop stay-cool handles.





Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Twitter Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Facebook Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to MySpace Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Del.icio.us Digg Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Yahoo My Web Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Google Bookmarks Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Stumbleupon Add Broccoli%2C++Cauliflower+%2C+%26++Brussels+Sprouts to Reddit




The Home Cooking Recipe Index and Site Map
The Home Cooking Cookbook Corner
The Cabbage Family , Part One - Cabbage Facts & Recipes
RSS
Related Articles
Editor's Picks Articles
Top Ten Articles
Previous Features
Site Map


For FREE email updates, subscribe to the Home Cooking Newsletter


Past Issues


print
Printer Friendly
bookmark
Bookmark
tell friend
Tell a Friend
forum
Forum
email
Email Editor


Content copyright © 2014 by Sandy Moyer. All rights reserved.
This content was written by Sandy Moyer. If you wish to use this content in any manner, you need written permission. Contact Allyson Elizabeth DŽAngelo for details.

g


g features
Holiday Pumpkin Pecan Muffin Recipe

Chicken and Cheese Tortellini Soup Recipe

Homemade Pesto Minestrone Soup Recipe

Archives | Site Map

forum
Forum
email
Contact

Past Issues
memberscenter


vote
Poetry
Daily
Weekly
Monthly
Less than Monthly



BellaOnline on Facebook
g


| About BellaOnline | Privacy Policy | Advertising | Become an Editor |
Website copyright © 2014 Minerva WebWorks LLC. All rights reserved.


BellaOnline Editor