BROCCOFLOWER
Broccoflower, as its name suggests, is a cross between broccoli and cauliflower. It looks just like a cauliflower, but its flowers are pale golden-green, giving extra colour and interest to dishes. In flavour, it tastes a little sweeter than cauliflower. Available between August and February, broccoflower is good steamed, boiled or stir fried, or combined with other ingredients in bakes.
To Buy
Look for broccoflower with firm, brightly coloured heads. Their surrounding leaves should look green and fresh.
To Store
Store broccoflower in a plastic bag in the crisper section of your fridge for 3 to 4 days
To Prepare
Simply remove leaves then cut broccoflower into florets – smaller florets are best for quick cooking methods, such as stir frying, while larger florets are good if broccoflower is to be baked.
Quick ideas with BROCCOFLOWER
- For a fresh vegetable dish, steam broccoflower and broccoli florets together until just tender. Drizzle with lemon juice and sprinkle with toasted almond flakes. Season with pepper then serve as a side dish with fish or chicken.
- For a fresh dinner, stir fry broccoflower florets together with sliced shallots, red capsicum and squash. Stir through soy and sweet chilli sauces then toss through noodles.
Nutritional Information:
Broccoflower is an excellent source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain a healthy immune system. Broccoflower is also a source of dietary fibre. Our bodies need fibre to help maintain healthy intestines and digestive systems.
| Quantity per serve (130g) | Quantity per 100g | |
|---|---|---|
| Energy | 155kJ | 120kJ |
| Protein | 4.8g | 3.7g |
| Fat, total | 0.4g | 0.3g |
| -saturated | 0.0g | 0.0g |
| Carbohydrate | 1.7g | 1.3g |
| -sugars | 1.7g | 1.3g |
| Dietary fibre, total | 4.2g | 3.2g |
| Sodium | 23mg | 18mg |
| Vitamin C | 78mg | 60mg |
| Potassium | 390mg | 300mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
PLEASE NOTE
This information may vary due to seasonal influences and varietal differences. This fact sheet is not a substitute for specific dietary advice.
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