Broccoli

Broccoli is a highly nutritious vegetable that is easy to prepare and versatile in cooking. By following proper storage techniques and using different cooking methods, you can enjoy it fresh and flavorful for longer.

How to Tell if Broccoli is Fresh When Grocery Shopping

• Color: Look for bright green florets. Avoid yellowing or fading, which indicates age and loss of nutrients.
• Florets: Should be tightly packed and firm to the touch, not loose or dried out.
• Stems: Stems should be crisp and not dried or soft. Fresh stems have a smooth texture.
• Smell: A fresh broccoli head will have a mild, slightly earthy smell. A strong or unpleasant odor indicates spoilage.
• Leaves: If the broccoli still has leaves attached, they should be vibrant and green, not wilting or yellowed.

How to Prep and Store Broccoli for Maximum Freshness

• Rinse Thoroughly: Wash broccoli in cold water before cutting. Use a vegetable brush to clean the florets gently.
• Cut and Trim: Slice off the stem ends if they are dry or woody. Cut the florets into bite-sized pieces for cooking or storing.
• Store Unwashed in the Fridge: Place the whole broccoli in a perforated plastic bag or wrap it in a damp paper towel inside a plastic bag. Store it in the vegetable crisper of your fridge.
• Avoid Storing with Fruits: Keep broccoli away from fruits like apples or bananas, as they release ethylene gas, which can cause premature wilting.

How Long Will Broccoli Keep Fresh?

• In the Fridge (Uncooked): Broccoli typically stays fresh for about 3–7 days when stored properly in the refrigerator.
• Signs of Spoilage: If the florets become yellow, mushy, or smell sour, it’s time to discard.

How Long Will Cooked Broccoli Keep?

• In the Fridge: Cooked broccoli can last for 3–5 days in an airtight container.
• Freezing Cooked Broccoli: For longer storage, you can freeze cooked broccoli for up to 10–12 months, but its texture may change.

Ways to Cook Broccoli

Steaming (Recommended for Nutrients)

• How to: Cut broccoli into florets and steam over boiling water for 5-7 minutes until tender but still vibrant green.
• Benefits: Retains most nutrients and enhances flavor.

Boiling

• How to: Bring a pot of water to a boil, add broccoli florets, and cook for 3-5 minutes. Drain immediately to prevent overcooking.
• Tip: To preserve color, you can add a pinch of salt or a splash of lemon juice to the boiling water.

Roasting

• How to: Preheat the oven to 400°F (200°C). Toss broccoli florets with olive oil, salt, and pepper. Roast for 20-25 minutes, flipping halfway through, until crispy and tender.
• Tip: Add garlic or parmesan for extra flavor.

Sautéing

1. How to: Heat a tablespoon of olive oil in a pan over medium heat. Add broccoli florets and sauté for 5-7 minutes, stirring frequently until tender and slightly caramelized.
2. Tip: Add a splash of soy sauce, lemon juice, or chili flakes for extra flavor.

Microwaving

• How to: Place broccoli florets in a microwave-safe dish with a small amount of water. Cover with a lid or microwave-safe wrap. Microwave on high for 3-4 minutes.
• Tip: Be cautious of overcooking, as this can cause broccoli to lose its bright color and crunch.

Blanching (for Freezing)

• How to: Boil broccoli florets for 2-3 minutes, then immediately place them in ice-cold water to stop the cooking process. Drain and freeze.
• Tip: Blanching preserves color and texture when freezing.