A little history: Popular in Italy since Roman times, broccoli has made a name for itself in American diets over the years. This nutritious green veggie gets its name from the Italian word for "cabbage sprout." It's a relative of cabbage, Brussels sprouts, and cauliflower. Broccoflower -- a cross between broccoli and cauliflower -- has a mild taste that is gaining popularity.
What they look like: Vibrantly dark green in color (with an ocassional slight purple tinge), it contains tightly-grouped bud clusters on edible stems.
Selection tips: Broccoli is best when it has a deep, strong color and tightly closed buds. Avoid any pieces that have begun to flower. One pound of fresh broccoli equals 2 cups chopped. One 10-ounce frozen package of broccoli equals 1 1/2 cups chopped.
Storage tips: You can store fresh, unwashed broccoli in an airtight container in the refrigerator for up to four days.
How to eat them: It's personal preference when it comes to choosing between the florets or the stems, both of which are edible. Wash and trim before eating and peel tough stalks. Cook fresh broccoli quickly and it will retain its bright green color. Adding acidic lemon juice or vinegar will make it turn a grayish color.
Peak growing season: Available year around, but best in its peak season of October through April.
Health benefits: Broccoli is a nutrition powerhouse since it's high in iron and vitamins A and C. Frozen varieties contain about 35% more beta carotene since they are mainly made up of florets.
Nutritional info for 1 cup chopped, cooked broccoli: 43.6 calories, 4.5 grams of fiber, 4.6 grams of protein, 0.4 grams of fat (0 saturated), 40.4 milligrams of sodium, and 0 cholesterol.
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