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BROCCOLI

broccoliBroccoli

Broccoli is one of the most popular vegetables in the United States attributable to its fantastic nutritional makeup. When fresh and not overcooked, broccoli will reach the table loaded with vitamin A, C, calcium, potassium, and iron. Broccoli is also touted as an “anti-cancer” vegetable due to a special enzyme called sulforaphane. 

Storage Tips:

  • Soak head upside down in cold, salted water to remove any hidden field pests. 
  • Remove lowest part of the stem if woody or tough; otherwise, the rest of the stem is great to cook with.
  • Store in a plastic bag in the hydrator drawer of the fridge. Should store for a week or more. 
  • For long term storage, broccoli freezes well. Cut into florets and slice stems.  Blanch for 3-4 minutes, rinse in cold water to stop the cooking process, drain, let dry, and place in an airtight container such as a zip-lock freezer bag.
     

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Crunchy Broccoli Slaw (from Eat Greens):  This has become our new, favorite salad. So delicious!!

1/2 cup cider vinegar
1/2 cup golden raisins (or just regular raisins are fine)
2 large heads of broccoli, rinsed
2 carrots, shredded
1 cup walnuts, roughly chopped (we used pecans which were equally good)
2 T mayonnaise
salt and pepper to taste

Heat the vinegar in a small saucepan until it begins to boil. Remove from heat, add the raisins, and let stand until cool and the raisins are plump, about 20 minutes.

Cut the broccoli into chunks and put in food processor. Process until finely chopped. Transfer to a large bowl and add the shredded carrots and walnuts. Stir in the raisins and vinegar. Add the mayonnaise and mix well.  Add salt and pepper to taste. Chill in the fridge for up to 8 hours. (We found with this recipe that it was helpful to make the dressing separate. We whisked the vinegar, added a little more mayonnaise then what the recipe called for, and also added a Tablespoon of Dijon mustard and a squirt of honey; then we poured it over the salad and tossed). Makes 6 servings.

 

Pasta with Broccoli Florets (from Asparagus to Zucchini)

Florets cut from 1 head of broccoli
1/2 pound of pasta
2 T olive oil
2 T butter
1 clove garlic, minced
1/2 pound mushrooms, sliced
1/4 cup grated Parmesan

Cook broccoli florets in boiling water 2-3 minutes. Remove with slotted spoon. Cook pasta in same water. Meanwhile, heat olive oil and butter in skillet. Saute garlic and mushrooms 3-4 minutes. Stir in broccoli. Drain pasta. Toss with broccoli mixture and cheese. Makes 2-4 servings. 

 

Broccoli and Potato Frittata (from Farmer John’s Cookbook):  This is a good recipe to make the next morning if you have any broccoli left over from dinner. 

6 T unsalted butter, divided
2 T olive oil
3/4 cup diced potato, any kind
1/2 cup chopped onion, scallion or leek
1/2 tsp red pepper flakes
1 clove garlic, minced
2 cups chopped broccoli florets
2 1/2 tsp salt, divided
6 large eggs
1/2 cup grated Parmesan cheese, divided
1/2 tsp black pepper

Combine 1/4 cup (4 T) of the butter and the olive oil over medium heat in a heavy, 10-inch, non-stick skillet with an ovenproof handle. Heat over medium heat until the butter is melted. Add the potatoes, onions, and red pepper flakes; sauté until the potatoes are soft and brown and the onions are golden, 12-15 minutes. Add the garlic; cook, stirring, for 2 minutes. Transfer to a plate and cool.

Add the broccoli and 2 tsp of the salt to a pot of boiling water. Cook until the broccoli is barely tender, 3-5 minutes. Drain and let cool.

Beat the eggs in a large bowl. Add the cooled potato mixture, broccoli, 6 T of Parmesan cheese, the remaining ˝ tsp salt, and pepper. Stir to combine.

Preheat the broiler.

Melt the remaining 2 T of butter in the same skillet over medium heat. Pour in the egg mixture and immediately reduce the heat to low. Cook, without stirring, until the edges of the eggs are well set, about 10 minutes. The top will still look eggy and undone. Sprinkle on the remaining Parmesan and transfer the frittata to the broiler. Broil until puffy and slightly browned, checking every 30 seconds. The cooking time will depend on how cooked the egg is already and how hot your broiler gets. Let stand a few minutes before serving.  Serves 4-6.

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Three Rivers Community Farm         
Elsah, Illinois         

 

mailing address:
P.O. Box 122
Elsah, IL 62028 

618-946-7974
info@threeriverscommunityfarm.com


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