Author: Cyndie Story
Last saved by: michelle.armstrong
Company: Culinary Solution Centers, LLC

Fresh Fruit and Vegetable Program
Vegetable Preparation Methods and Tips

Segment 23: Broccoli, Broccolini, Broccoli Rabe

Chef Cyndie: The word broccoli comes from a Latin word meaning branch or arm.  You can see the resemblance to a tree branch. Broccoli is in the cabbage family and is an excellent source of Vitamin C, beta-carotene, and dietary fiber.  And it’s recognized as a cancer fighter.  Broccoli is delicious eaten raw.  Select broccoli that has good strong limbs with compact heads.  You don’t want floppy branches! Broccoli leaves should be vibrant green and no open flowers on the florets. If the broccoli has yellow flowers, it is past its prime.

Rinse the broccoli first, then using a chef’s knife, remove the woody part of the stem.  To use the remaining stem, you can peel with a vegetable peeler and slice.  Next, use the tip of the chef’s knife to begin cutting away the broccoli florets.  If a floret is too large, simply cut it in half.  Now the head has been reduced to florets ready to serve plain, or with a low fat or fat free dip.

To reduce preparation time, some school districts purchase ready to eat broccoli florets in three pound bags.  Be sure to inspect pre-cut broccoli during receiving to make sure it is fresh; meaning no dark or black spots on the heads or stem end.  If broccoli florets are held in storage for too long, they will start to turn brown.  In this case, you need to discard any damaged florets, and remove the darkened stem end.  This is very time consuming and labor intensive, so try to avoid this.  Plan to use your precut broccoli florets several days before the best if used by date on the package.

Broccolini, sometimes called baby broccoli is another type of broccoli; it is a cross between broccoli and Chinese cabbage.  It is sweeter than broccoli and the stems do not have to be removed or peeled.  It too is an excellent source of Vitamins A and C.

Broccoli rabe, also known as Italian broccoli is related to broccoli and cabbage.  It has a slightly more bitter taste when eaten raw.  For students, broccoli rabe may be best eaten with a low fat or fat free dip.  Be sure to remove the outer leaves, because they are even more bitter than the floret.
Take a jab at good nutrition; eat fresh fruits and vegetables every day.