4 Reasons You Should be Eating Broccoli Leaves & How to Use Them
Broccoli crowns are a staple when it comes to dinner veggies; and even for those who are not crazy about broccoli, the scope of its health benefits is well known. But it's not common knowledge that the rest of the enormous and bushy plant is also edible, nutrient-dense, and delicious - likely because the stalks and leaves aren't found in pretty packaging in the produce section of your everyday grocery store. Unfortunately, this means unless you grow your own, or purchase from a local farmer, it's difficult to find these gems. Here are four reasons you should be eating broccoli greens, and suggestions on how to prepare them.
Broccoli leaves hold their own among superfoods like kale, chard, and other dark, leafy greens. Like the florets, they are loaded with sought after vitamins A, C, and K as well as fiber, thiamine, niacin, calcium, iron, and potassium. Additionally, they have higher essential nutrients than broccoli florets including more carotenoids, chlorophylls, vitamins E and K, calcium, manganese, and antioxidants.
Broccoli florets make up a relatively small portion of the broccoli plant as a whole (approximately 10-15%), and on occasion, the broccoli plant fails to even produce a flower. If the leaves, an edible, flavorful, and nutrient-dense broccoli byproduct, were harvested and used for food production, the inputs of the single crop would have a greater value by increasing the total yield of the plant by nearly 50%, and the waste from the crop would be significantly reduced. Broccoli plants continue to grow once the crown has been harvested, so the tender outer leaves can be taken as the plant grows taller, much like kale plants. These plants can continue to grow through the entire season, and sometimes even keep producing for a second year.
Broccoli (“Gypsy” cultivar, grown at the West Virginia Agronomy farm 2016 with conventional practice) individual tissue biomass (fresh weight) percentage to total biomass. The data collected from seven individual mature broccoli plants. The average total biomass was 776 g per plant. Published online 2018 Apr 13 www.ncbi.nlm.nih.gov/
In texture and appearance, broccoli leaves fall in line with collard greens and kale, but broccoli leaves tend to be less bitter and more tender than both. They faintly taste like broccoli florets with a mild and earthy flavor, and they also sweeten up as they're cooked.
Broccoli leaves are easy to incorporate into a home-cooked meal. Use them as you would other leafy greens like spinach, kale, or chard. They are well suited for juicing given their mild flavor, and high water content. Add the smaller and more tender raw leaves to salads, or use longer but smaller stemmed leaves as wraps. Love kale chips? Give it a go with broccoli leaves - you'll be pleasantly surprised with the similarity! Broccoli leaves also don't wilt down as much as most other leafy greens, so they provide great bulk to soups and stews. Braise them alongside meats or root vegetables to soak up all the juices.
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Reposted: 1/29/2021 Disclaimer: We use the Amazon affiliate link program and if you click on a link we may get a small commission.