Broccoli is so good for you: it’s rich in vitamin C, iron, fiber and antioxidants which offer many health benefits. You can roast, sauté and steam broccoli but it can also be served raw. Maybe you asked yourself: what is the best, healthiest way to eat broccoli?
Eating raw broccoli: safe and nutritious
Not everyone knows that you can eat raw broccoli. Raw broccoli is safe and helps retain nutrients that may be lost in cooking like vitamin C, so it’s often considered the healthiest way to consume broccoli. One of benefits of raw broccoli is that it’s faster and easier to prepare than cooking:
First, wash it under cold water. Rub any dirty spots and if needed, remove dark parts with a knife. Pat the broccoli dry with a towel and cut the florets into bite-size pieces. Use the florets, but the stems are stringy and difficult to chew. If you want, you can peel the stems and slice them thinly. Raw broccoli can be eaten with a dip like hummus or cheese, or pureed in a blender with cheese to make a delicious dip.
The downside of raw broccoli is that some people don’t like the flavor. It can also upset the stomach of people with sensitivity to vegetables from the cruciferous family.
Cooking broccoli: steaming first
Cooking with broccoli enhances the flavor and makes it easier to digest, which is why most people prefer to cook it. For cooking, prepare broccoli the same way by washing and removing any dark spots. You can cut the broccoli and then steam it, cook it in a soup or fry in a pan.
All cooking causes some loss of nutrients in the broccoli, but out of all the cooking methods, steaming leads to the lowest loss of nutrients. So if you don’t enjoy broccoli raw but want to retain as many health benefits as possible, steaming is the second best method for you.
The absolutely best way to prepare broccoli
the bottom line is: the best to eat broccoli is the way you like it. The main consideration should be your enjoyment, which will encourage you to eat this wonderful vegetable frequently.
We think that the best way to eat broccoli is roasting in the oven. Roasted broccoli is quick and easy to prepare and the result is a tasty, crispy side dish full of great nutrients. You can spice it however you like and even add cheese after roasting (try grated Parmesan or other hard cheeses).
To roast broccoli you’re going to need:
- To roast broccoli you’re going to need:
- 4 pounds/1800 grams or 6 cups of raw broccoli
- 4 garlic cloves (or fewer if you don’t like garlic)
- olive oil
- salt and pepper
- optional: smoked paprika, 2 teaspoons lemon zest, a tablespoon of dry herbs like oregano, basil and marjoram or a combination of these ingredients.
To prepare, preheat an oven to 400°F/200°C and place a baking sheet on an oven sheet pan.
Cut the broccoli into large pieces, about 2.5inch/6cm a piece – but no need to be precise. Leave some of the stem but remove the bottom parts, which are harder. Peel and slice the garlic.
Place the cut broccoli on the sheet and toss with the garlic and about 5 tablespoons of olive oil – don’t skimp! Sprinkle with salt and pepper.
Roast for 20-25 minutes, until the broccoli is slightly brown, crisp but tender when pierced with a fork.
Remove the broccoli from the oven. Add another tablespoon of olive oil and your optional ingredients: lemon zest, herbs, spices or cheese.