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Making use of broccoli stems.
What else can you use broccoli stems for?
Don't throw away your broccoli stems, there are many ways you can use them and help reduce food waste. These are just a few!
1. Shred into rice
Broccoli can be a great substitute for rice so if you’re looking for a grain and gluten-free alternative, this is the answer you’ve been looking for! Broccoli is a healthy fibre-rich vegetable, and unfortunately the stems often go to waste. So why not mix things up and try making your own rice by shredding up the stems. All you need to do is to chop up a whole broccoli and pop it into a food processor until small pieces form. For extra fine pieces you can further the process by using a blender1. You can then cook your broccoli rice either using a sauté pan or steaming in the microwave. Add the sauce of your choosing and serve!
2. Make a broccoli slaw for your next BBQ
Not a fan of cabbage but got stuck on coleslaw duty for the next BBQ? Try substituting cabbage with leftover broccoli stems! Broccoli stems add an extra crisp to the slaw and make the dish look that little extra appealing. Slice the stems into thin matchsticks or grate them with a hand grater, mix in with mayonnaise2 and all your other favourite coleslaw ingredients.
3. Use the stems in your stir-fry
Next time you’re chopping up your broccoli for a stir-fry, be sure to include the stems too. Thinly slice the stems on the diagonal and cook them up for a few minutes with oil, garlic and spices to allow them to absorb the seasonings3. Broccoli stems contain vitamin A, vitamin C, potassium, folate, B1, B2, iron, magnesium, zinc, and fibre4. They taste delicious and you get to enjoy all the health benefits!
1. Gavin, J. (2018). How to Make Broccoli Rice (3 Ways). [online] Jessica Gavin. https://www.jessicagavin.com/broccoli-rice/
2. Inspired Taste - Easy Recipes for Home Cooks. (n.d.). Seriously Good Broccoli Slaw. [online] https://www.inspiredtaste.net/46373/broccoli-slaw/
3. Food. (2021). Five ways to cook with broccoli stalks. [online] Available at: https://www.sbs.com.au/food/article/2021/06/16/five-ways-cook-broccoli-stalks
4. Haley, C. (2011). Do Broccoli Stems Have Nutritional Value? [online] LIVESTRONG.COM. Available at: https://www.livestrong.com/article/536937-do-broccoli-stems-have-nutritional-value/.
