Broccoli, brussels sprouts and cauliflower are among the closely-related vegetables referred to as cole crops or the cabbage family. Early broccoli is available from June 15 to July 1 while late broccoli is at peak from Sept 15 to Oct 15. Cauliflower is at peak Sept 1 to Nov 15. Brussels spouts are at peak during June and July.
Select garden-fresh produce. Leaves and stems of broccoli heads should be dark green. Look for tender, young stalks that are firm with compact buds in the head. Yellow flowers in buds or very rough bumpy heads may indicate broccoli is old and tough.
High quality cauliflower is usually white or creamy white. A hint of green and purple is common and presents no danger or flavor problems. Heads should be clean, firm, and compact with fresh, green outer leaves. Small leaves extending through the head do not affect eating quality. Large or small heads, equally mature, are equally desirable. "Ricy" condition is considered poor quality in the industry. Heads should be tight and smooth. A spotted, speckled or bruised head should be avoided.
Brussels sprouts should be firm, green, not yellow, compact and about 1 inch in diameter.
Due to the many variables, such as moisture content, size and variety, it is impossible to give specific recommendations as to quantity to buy. The recommendations below are approximations only.
Broccoli- 1 crate equals 25 pounds and yields 24-25 pints; 4 servings equals 1-1/2 pounds.
Brussels sprouts- 4 quart boxes equal 6 pounds, 1 pound yields 1 pint; 4 servings equal 1-1/2 pounds.
Cauliflower - 1-1/2 bushel crate equals 37 pounds; 2 medium heads equal 3 pints, 1-1/3 pounds equal 1 pint. 4 servings equal 1 medium head-about 2 pounds.
Broccoli, cauliflower and brussels sprouts are rich in vitamin C. One-half cup of cooked broccoli, cut into 1/2 inch pieces, contains over 100 percent of the recommended daily allowance of vitamin C and nearly 40 percent of the recommended daily allowance of vitamin A. Cauliflower is a good source of vitamin K and potassium.
Cauliflower and brussels sprouts are cruciferous vegetables. Some research suggests that these vegetables contribute to the prevention of cancer although why or how is uncertain at this point.
Half a cup of these vegetables is about 25-30 calories.
Preparation-To remove insects and worms, soak vegetables, head down, for 30 minutes in cold, salted water (add 1 tsp. salt to each quart water). Remove leaves and blemishes.
Broccoli-Peel coarse stalks and split stalks larger than 1 inch in diameter or cut into uniform pieces.
Brussels Sprouts-Sort for uniformity into small, medium and large sizes.
Cauliflower-Break flowerets into uniform pieces about 1 inch across. Remove any spotted, damaged pieces.
Because vitamin C is lost in water, cook vegetables rapidly in small amounts of liquid just until fork tender-about 8 to 10 minutes after water returns to a boil. A general rule is 1/2 cup water for 2 cups.
Raw broccoli and cauliflower florets can be included on relish plates and in salads to add variety in color and texture.
For cooked vegetables, season with lemon butter: combine 1 Tbls. lemon juice with 1 Tbls. melted butter or margarine. Pour over broccoli, brussels sprouts or cauliflower just before serving.
For a colorful cooked vegetable, combine broccoli and cauliflower florets with carrot coins. Cook until tender crisp. Season to taste.
For a meal accompaniment, garnish, or relish - marinate raw cauliflower florets in Italian Dressing overnight. Drain well before serving.
Broccoli-caraway seed, dill, mustard seed, tarragon, basil, curry powder, nutmeg or oregano.
Brussels Sprouts-basil, caraway seed, dill, mustard seed, sage, thyme, curry powder, nutmeg, garlic salt, cumin, marjoram, or savory.
Cauliflower-caraway seed, celery salt, dill, mace, tarragon, rosemary, parsley flakes, basil, curry powder, nutmeg or poppy seed.
Reviewed by Lydia C. Medeiros and Robert Precheur
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