Most likely, the large green florets you see at the grocery store come to mind when you think of broccoli. But broccoli comes in dozens of varieties, with hues ranging from green to purple to white.
Broccoli comes in a variety of tastes and with varying stalk, leaf, and floret sizes. There are some minor nutritional variations worth mentioning, even though they all offer comparable health advantages (cruciferous veggies may help avoid cardiovascular disease, among other things).
1. Broccoli Rabe:
The turnip family includes broccoli rabe. Because of this, its flavor and typical applications are far more like those of turnips than broccoli.
Although you might confuse it with broccolini, there are some significant distinctions between the two. Compared to broccolini, broccoli rabe has significantly larger leaves, smaller florets, and slender stems. All sections of this vegetable can be eaten, but because it’s so bitter, it tastes best when combined with other potent flavors, like soy sauce. It is frequently sautéed with garlic in Italian cooking.
Vitamin A, vitamin C, potassium, and folate are among the many vitamins and minerals that are abundant in this crop.
2. The Blue Wind Broccoli
The hybrid broccoli variety known as “Blue Wind” gets its name from the tint of blue in its leaves and heads. It features a big, tightly-beaded head and tastes a little softer than ordinary broccoli. Aside from the faint blue color, it resembles Calabrese broccoli, which is the most popular type that you’re most likely accustomed to seeing at the supermarket.
Research on the health benefits of this particular variety of broccoli is lacking, but like other varieties, it contains fiber, antioxidants, vitamins, and minerals that have anti-inflammatory and general health-promoting properties.
3. Broccoli
Chinese broccoli and normal broccoli were crossed to create broccolini.3. It features tiny floret tufts at the extremities of long, thin stalks. Sautéing, grilling, or roasting it brings out its earthy, slightly sweet, and mild flavor.
Phenolic substances, glucosinolates, isothiocyanates, and carotenoids—phytochemicals that function as antioxidants in the body—have been shown to be abundant in this vegetable.
This indicates that they aid in the fight against oxidative stress, which is connected to cancer, chronic inflammation, and other illnesses.Remarkably, a recent study discovered that 50% of the phenolic chemicals in broccolini were lost after steaming and griddling, and 70% were lost after boiling.
Although this vegetable can be eaten raw, cooking enhances its flavor. Therefore, use cooking techniques other than boiling, such as sautéing, griddling, steaming, grilling, etc., if you want to strike a balance between flavor and nutritional value.
4. Broccoli with Calabrese
This variety of broccoli features large, tightly-beaded, green florets on a robust stalk. It has a crunchy texture and an earthy, slightly bitter flavor. You may eat it raw or cooked in a variety of ways, including air-frying, sautéing, roasting, grilling, blanching, and more.
Research indicates that it has several health benefits, which is not surprising. Sulforaphane, isothiocyanates, and quercetin are among the plant chemicals found in broccoli that function as antioxidants to help prevent inflammation. Broccoli’s antioxidants, vitamin A, vitamin C, calcium, fiber, vitamin E, vitamin K, and other nutrients support immunological, bone, metabolic, digestive, heart, and eye health.
5. Chinese broccoli
also known as gai lan, differs greatly from the broccoli you often see in American supermarkets’ produce sections. It features large green leaves, long green stalks, and small florets that are almost noticeable beneath the large leaves. The leaves are bitter and earthy, and the stalks have a hint of sweetness.
This broccoli, as its name implies, is frequently used in Chinese cooking. It is frequently steamed or cooked and flavored with garlic, soy sauce, and oyster sauce.
Chinese broccoli contains nearly twice as much folate and twice as much calcium as Calabrese broccoli, but it also has the same amount of fiber.67 These two micronutrients are particularly crucial during pregnancy, and many expectant mothers do not get enough of them. Calcium is essential for healthy bones even after pregnancy.
6. Broccoli with purple sprouts
Although broccoli sprouts in a variety of colors, purple is maybe the most entertaining. It is a tall shrub with medium-purple flowers and large leaves. The florets grow independently of each other rather than assembling into a large head. Although the stems and leaves have a little sweeter flavor than the florets, the entire plant is still edible.
When cooked, the vivid purple florets turn green and provide special health advantages. The antioxidants known as anthocyanins are responsible for the purple hue. Red and purple fruits and vegetables include anthocyanins, which have been shown in studies to offer protection against neurodegenerative and cardiovascular illnesses.
Conclusion
You will have a completely different perspective on broccoli now that you are aware of its various types. Don’t get bogged down in the details, though, as each one has a unique flavor and nutritional makeup. They are rich in fiber, vitamins, minerals, and antioxidants, all of which are beneficial to your health.
Eating Broccoli
While almost all broccoli cultivars share characteristics, they also differ in terms of look and flavor. While some types, such as Chinese broccoli and broccoli rabe, are best eaten raw, others are best eaten cooked to soften them and provide complimentary flavors. The following general advice can help you incorporate broccoli into your diet:
- Eat raw broccoli as a snack to get the most nutritional value.
- Broccoli sautéed in olive oil and garlic
- Use an air fryer to cook broccoli until it becomes crispy.
- Add parmesan and olive oil to roasted broccoli.
