Co-op Blog

Cruciferous Comforts: Local Broccoli

Even as the days darken and the weather cools, it’s still a great time to eat local. Our Produce Department now features local broccoli, kale, chard, beets, cabbage, and hard squash, as well as mustard and dandelion greens from farms in Western Washington. We source our organic broccoli from Boldly Grown Farm in Burlington, WA.

broccBroccoli is one of the most popular green vegetables in America. Commonly found as a comfort food in a casserole or soup, this vegetable has one of the highest nutritive values of any vegetable. Actually an edible, un-blooming flower, broccoli is loaded with vitamin C and vitamin A (in the form of beta carotene). It’s also a good source of protein, vitamin E, thiamin, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus, selenium, vitamin K, vitamin B6, folate, potassium, and manganese.

Serve a side of simply steamed broccoli with nearly any meal, add florets to omelettes, soups, or pastas, or serve broccoli raw, as part of a vegetable platter with dip. Try this Asian-inspired recipe, no take out menu required.

Chinese-Style Broccoli Beef Recipe

Recipe from Co+op, stronger together

Ingredients:

  • 1 pound broccoli or broccolini, large florets
  • 2 tablespoons oyster sauce
  • 1 tablespoon soy sauce
  • 2 teaspoons sugar
  • 2 tablespoons rice wine or sherry
  • 1 teaspoon rice vinegar
  • 1/4 cup chicken stock
  • 1 teaspoon sesame oil
  • 2 teaspoons cornstarch, divided
  • 2 tablespoons ginger root, minced
  • 2 cloves garlic, minced
  • 1 tablespoon peanut oil, or canola
  • 1 pound steak, sliced
  • Serve with cooked rice

Directions:  Put on a large pot of water to boil, then blanch the broccoli by dropping it into the boiling water for one minute. Drain and rinse with cold water. Drain.  In a separate cup, mix the oyster sauce, soy sauce, sugar, rice wine, rice vinegar, chicken stock and sesame oil, then whisk in the cornstarch. Set aside.  Mince the garlic and ginger and set aside.  Heat a wok or heavy skillet over high heat until hot, then add the oil and swirl the pan to coat.  Toss in the beef and sear briefly one side before stirring.  When the outsides of the strips are browned but the insides are still pink, add the garlic and ginger and stir for a few seconds, then add the oyster sauce mixture. Stir constantly until thickened, then add the broccoli and toss to heat through and coat with sauce.  Serve hot over rice.

By: Claire

ClaireClaire Harlock Garber loves to eat and drink and write about it. She has worked in the food industry for nearly a decade and was on staff at the Skagit Valley Co-op from 2010-2018, writing the regular columns Skagit Brew Corner, The Cheese Whisperer, The Bounty of Bulk, and What's Dippin' in the Well for the Co-op's blog, as well as articles for the Natural Enquirer newsletter.