Aster Annual Calendar 2024

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BROCOLLI

If you are looking for a one-stop shop for health, go for Broccoli

Fun facts about Broccoli

  • Besides the familiar green variety, broccoli also comes in purple and white types. Purple broccoli tastes similar to green broccoli, but slightly sweeter.

  • NASA includes broccoli in astronauts’ diets during space missions for its nutritional value and long preservation.

  • Surprisingly, broccoli ice cream is made by blending pureed broccoli with cream, sugar, and other ingredients for a unique sweet and savoury treat.

  • Broccoli stalks, often discarded, are edible and nutritious. They can be sliced for stir-fries, soups, or grated into coleslaw or salads.

  • Gonzales, California hosts an annual “Broccoli Festival” to celebrate its title as the “Broccoli Capital of the World”

A step-by-step guide to choose a fresh Broccoli

Colour

Check for vibrant green coloration, as dull or yellowish hues may indicate ageing.

Stalks

Check the cut ends of the stalks; they should appear moist and not dry or discoloured. Look for firm stalks and tightly closed florets.

Packaging

If purchasing pre-packaged broccoli, ensure there is no excess moisture or signs of decay in the packaging.

Health Benefits

Excellent Source of Calcium and Vital Minerals

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Improves Cognitive Function

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Anti-inflammatory

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Improves
Digestive Health 

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Promotes Cardiovascular Health

Two quick and easy Broccoli recipes

Recipe 1:  Garlic Roasted Broccoli

  • 1 head of broccoli, cut into florets
  • 2-3 cloves of garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: grated Parmesan cheese

Directions:

  • Preheat the oven to 400°F (200°C).
  • In a large bowl, toss the broccoli florets with minced garlic, olive oil, salt, and pepper until evenly coated.
  • Spread the broccoli mixture in a single layer on a baking sheet.
  • Roast in the preheated oven for 15-20 minutes, or until the broccoli is tender and slightly crispy on the edges.
  • Optional: Sprinkle grated Parmesan cheese over the roasted broccoli before serving.

Recipe 2:  Broccoli and Chicken Stir-Fry

Ingredients:

  • 1 lb (450g) boneless, skinless chicken breasts, thinly sliced
  • 1 head of broccoli, cut into florets
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 2 teaspoons cornstarch
  • 2 tablespoons vegetable oil
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • Salt and pepper to taste
  • Cooked rice or noodles for serving
  • Optional: sliced green onions or sesame seeds for garnish

Directions:

  • In a bowl, whisk together soy sauce, oyster sauce, and cornstarch until smooth. Set aside.
  • Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
  • Add thinly sliced chicken to the skillet in a single layer. Season with salt and pepper to taste. Cook for 3-4 minutes, or until the chicken is cooked through and no longer pink. Remove the chicken from the skillet and set aside.
  • In the same skillet, add another tablespoon of vegetable oil if needed. Add minced garlic and ginger, and cook for about 1 minute until fragrant.
  • Add broccoli florets to the skillet and stir-fry for 3-4 minutes, or until the broccoli is bright green and slightly tender.
  • Return the cooked chicken to the skillet with the broccoli. Pour the sauce mixture over the chicken and broccoli, stirring to coat everything evenly.
  • Cook for an additional 2-3 minutes, or until the sauce has thickened and the chicken is heated through.
  • Remove from heat and garnish with sliced green onions or sesame seeds if desired.
  • Serve the broccoli and chicken stir-fry hot over cooked rice or noodles.

For more easy and healthy Broccoli recipes watch the video :