In the spotlight - Broccoli

You'll be no stranger to broccoli and a lot of us will have it at some point each week, but here are a few things that you might not have known about it:

• It is thought that broccoli may have been developed in Italy from a cabbage plant, though little is known about its early days.
• The name comes from the Italian word for branch or arm - understandable when it looks so much like a tree.
  
• Packed with Vitamin C, Folate, Beta-carotene, Potassium and fibre, along with smaller amounts of Calcium and Iron, broccoli is a great choice of veg to serve up on your plate.
• It also contains a substance called Sulforaphane, which is linked with a reduced risk of cancer.
• Broccoli along with other Cruciferous veg (cabbage, sprouts, kale, turnip, cauliflower, to name a few) has a bitter taste to some people. If this applies to you, you can blame your genes, as it is thought to be down to a slight variation in a gene coding for a taste receptor.
• It can be grown all year round in the UK, with purple-sprouting varieties enjoying the colder temperatures we experience over the Winter.
• While broccoli can be served with any hot meal you fancy, why not add it to stir-fries, curries or salads? You can even serve small florets (raw or lightly cooked) with a dip such as salsa or humous.

Salmon and broccoli bake
There's something about broccoli, which makes it go nicely with fish. Try this for a quick mid-week meal - it serves 4.

• Add 250g (9oz) pasta to boiling water and cook for 6 minutes. Then add a head of broccoli cut into florets and cook for a further 4 minutes. Drain.
• While that is cooking a white sauce can be made. Measure 600ml (1pint) milk  and add the majority to a pan to boil, but keep a small amount back. To the remainder add 2tbsp cornflour, 2tsp mixed green herbs and black pepper to taste, mixing to form a paste. Add the boiling milk to this and stir, returning to the heat to thicken.
• Open, wash and drain a 400g can of salmon, removing the skin and if desired the bones (though these can be mashed to add a great source of Calcium).
• Add the pasta, broccoli, sauce and salmon to a large oven-proof dish, and lightly mix. Sprinkle 30g (1oz) grated cheese over the top and bake in an oven at 180 degrees C (gas mark 4) for 15 minutes.
• Serve with salad.

Warm broccoli salad
It may no longer be typical salad weather, but that's no excuse to avoid the green-stuff till next Summer. Give this recipe for a warm salad a go.

• Chop a head of broccoli into florets and a yellow or orange pepper into strips. Cook in simmering water for 4 minutes, then drain.
• Chop 2 tomatoes.
• Open a small can of mixed bean salad, drain and wash.
• Mix all the ingredients together and dress with Balsamic vinegar.
• Serve with crusty granary bread or a baked potato.