by K. Russell

Created on: February 06, 2009   Last Updated: June 17, 2010

Broccoli is a flower that doesn't take kindly to overcooking. Unfortunately, most of us are first introduced to this delectable as a soggy pile of stinky mush. It's no wonder, then, that so many of us rarely give it a second chance. The truth is, there are several delicious ways to cook broccoli that will help retain the abundant nutrients and great flavor.

The first step in cooking broccoli is to select heads that are very firm. Softness indicates that it has passed its prime and will not offer the best flavor. When you are ready to cook your head of broccoli, give it a good rinse under cold, running water and then trim the brown discolorations from the bottom of the stalk.

Some people enjoy broccoli stalks, others do not. If the woody threads of the stalk bother you, you can insert a knife blade into the base and peel upwards, removing the threads while keeping a delicious part of the broccoli. Either way, you can then cut the flowerettes into bit-sized pieces and slice whatever part of the stalk you prefer using.

Broccoli is a great addition to green salads, potato salads, stir-fry and casseroles. It can be steamed, baked, sautéed, microwaved and ever-so-gently simmered.

When stir-frying broccoli, it is best to cut the stalk into diagonal disks, to expose a wider surface to the heat, oil and spices you are using, giving it a richer flavor. The florets can be cut or broken off the stalk into bite-sized pieces. Your oil or butter should be hot but not smoky. Burnt broccoli is a terrible smell and it will spread to everything else it touches. Do not stir-fry broccoli for very long. You do not want to lose the al dente texture. As it reached perfection, the color will turn from dusky to brilliant green. For an extra special flavor, drizzle your stir-fried broccoli with some peanut oil.

Similar to stir-frying, sautéing generally uses a lower heat for a slightly longer period of time. Broccoli can be sautéed with cauliflower or carrots for an attractive, healthy side dish. Since broccoli has such a distinct flavor of its own, you will generally want to use an extra virgin olive oil or canola oil.

Broccoli can be baked alone or in casseroles. When baking alone, it is best to cover it and add a little water. When adding broccoli to a casserole, be sure to mix it with other ingredients that will cook within the same time frame. Usually, 15-25 minutes at 350 degrees is adequate.

Your microwave is a great tool for cooking vegetables. Place the broccoli, already cut into serving size pieces, into a microwave-safe covered dish with a little water. Garlic and butter are always good additions, as well. Most microwaves can cook a full head of cut up broccoli in about 5-8 minutes. For an added touch, you can sprinkle your broccoli with some shredded cheddar cheese during the last minute. Even your youngest will find broccoli irresistible when served this way.

Steaming is another great way to retain as much of the flavor and nutrients as possible. You can use a steamer pan or a steamer basket. Do not allow the water in the pan to reach the bottom of the basket. Steaming is most effective when the water is brought to a boil before the steamer basket is placed inside with your broccoli.

Simmering broccoli is tricky. Often you can use a meat broth for a complimentary taste and to add some richness. The heat must be kept low and the liquid must not be allowed to boil off as this will scorch your broccoli. Simmering can be a good way to prepare broccoli for those with digestive problems as it breaks down many of the fibers that are left intact with other cooking methods.

Broccoli is a versatile, nutrient rich, flavorful food we should all enjoy more often.

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