Baked broccoli in a bowl

All you need to know to make broccoli a staple in your diet 

We all know that we should “eat our greens” but most Australians don’t. In fact, only 6.5% of Aussies are getting the daily recommended amount of veggies.  

The perceived cost of eating healthy is a common barrier, along with taste. How can you ensure you eat enough veggies while still enjoying what you eat? 

One of the best ways it to know what’s in season and how to cook it. In season vegetables are rich in flavour, nutrients, and in strong supply, offering a cost-effective alternative to takeaway, processed and fast foods.  

Broccoli is always on the menu 

Broccoli is a yummy and versatile vegetable that’s available almost year-round. When buying fresh broccoli, look for a firm stalk and tightly packed dark green buds. Broccoli can also be purchased frozen, which is just as good for you!  

When buying fresh broccoli, look for a firm stalk and tightly packed dark green buds.

Broccoli is a nutrient powerhouse, packed with fibre, folate, vitamins and minerals. Just 1/2 cup of cooked broccoli contains your entire day’s recommended amount of vitamin C and 95% of your recommended amount of vitamin K to support healthy growth and bones. 

How to store and cook broccoli  

Broccoli is a low-maintenance veggie that will sit happily in your fridge for a few days until you’re ready to use it. However, it can be unforgiving if overcooked. For maximum flavour and nutritional benefit, eat it raw, cook it quickly, or roast it in the oven to retain a bit of crunch. Be sure to split large florets in half to ensure all your broccoli cooks evenly.  

Broccoli is best refrigerated and used within 5 days. To cook broccoli, steam, saute or roast it.

Serving suggestions 

With broccoli, nothing goes to waste. Use it all (head and stem) and add to stir fries, soups, frittatas and salads.  

Serving suggestions for broccoli. Add it to stir fries, soups, salads and frittatas

It can also be an outstanding side dish when baked in the oven. Try seasoning it with a little olive oil, salt and pepper, and lemon zest. Roast for 20-25 minutes in a hot oven (220C), then sprinkle with lemon juice and parmesan cheese. Delicious!   

Broccoli can also be a sneaky little substitute for rice. Simply grate it and use raw or mix it through rice to bulk out your dish.  

Discover how sensational broccoli can be with these broccoli recipes.