by Joan Inong

Created on: February 09, 2009

Though broccoli is an underrated and often disliked vegetable, it is undoubtedly nutritious, full of vitamins A, C, and K, and folate. It also provides a healthy dose of calcium and potassium. Here are some adult-friendly, and especially kid-friendly, ways of preparing broccoli.

1) Raw

Broccoli is most nutritious in its raw and unadulterated state. So, to prepare the broccoli, first wash the whole thing. Run the cold water and make sure that every part of the broccoli head is washed and rinsed. Then, on a cutting board and using a sharp chef's knife, cut the large, main stem off. This will usually allow a lot of the little broccoli heads to fall off. Those that remain attached can be easily cut off by slicing the other branched stems. Use your favorite ranch dressing as a dip.

2) Beef and Broccoli

This dish is great for serving during special occasions or for Sunday dinners. You'll need a cut of beef (chuck, round or flank), two cups of broccoli (more if desired), soy sauce, two cloves garlic, half a small yellow onion, and some steamed rice. In a frying pan or wok, pour in a couple tablespoons of peanut or canola oil. Chop the garlic and add to the pan. Once the garlic is aromatic, add the diced onion. Cook the onion until it is transluscent.

In the meantime, prepare the beef by cutting into strips about two inches long and one inch wide. Add to the pan, and stir constantly. Keep the heat on high.

Once the beef is about halfway cooked, add a few tablespoons soy sauce. Add 1/4-1/2 cup of warm water (less if you want less sauce, more if you want more). Mix together, then add the broccoli. Cook for a few more minutes, add salt and pepper to taste, then transfer to a serving platter. Serve with the steamed rice.

3) Vegetarian

For this you will need a variety of vegetables. Tailor this to your liking: eggplant, okra, broccoli, onion, green and red bell pepper, and squash. Wash and cut all vegetables into cubes, except for the broccoli. You may change the shapes if desired. You will also need soy sauce and steamed (cold) rice for this recipe.
In a wok or frying pan, add a tablespoon of peanut oil. Add the onions and the eggplant. Once eggplant is quite soft, add the rest of the vegetables. Cook for several minutes, adding salt and pepper to taste. Add the cold rice. Stir constantly. Add a few teaspoons of soy sauce. Cook for another few minutes, check seasoning, then transfer to a serving platter. Filling, vegetarian, and absolutely delicious!

Learn more about this author, Joan Inong.
Click here to send this author comments or questions.