15 Oct Putting the Bro back in Bro-ccoli: Orange and Broccoli Salad

Broccoli is a cruciferous vegetable, known scientifically as Brassica oleracea. It is related to cabbage, kale, cauliflower and Brussels sprouts. These vegetables are known for their beneficial health effects and are sometimes referred to as ‘super veggies.’ Your parents, nannies and koro knew what was up when they told you to eat your broccoli; actually, they were more likely to say eat your puha but for the sake of creatives let’s go with broccoli.

This amazing verdant vegetable is a powerhouse of nutrients. It’s reputed to benefit digestion, the cardiovascular system and the immune system, as well as having anti-inflammatory  properties for gut health. Broccoli has an impressive nutritional profile like our own puha and watercress.  It is high in many nutrients, including fibre, vitamin C, vitamin K, iron and potassium. Broccoli also contains more protein than most other vegetables. Broccoli can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits.

Going on a limb here I want to tell you whanau there is only one way to do your Bro-broccoli justice. Here it goes!

Boil the jug, cut your broccoli into even sized pieces in a bowl or pot.
Pour boiled water from the jug into it, leave it that way while you prepare the  other components of your dish. Once all your pieces are done – drain the broccoli and sprinkle into your crisp, yummy, easy summer salad!

Here are two versions of that will be useful for the warmer summer days and a great partner to those BBQs that we can’t seem to get enough of.

Orange and Broccoli Salad

No room for precision. Just throw it in. Slice everything but the broccoli on an angle

Ingredients:

• 1 orange, peeled and diced
• 1 carrot
• 1 cucumber
• I head of broccoli
• 1 spring onion

Add any dressing to this yummy quick BBQ side dish.