Don’t toss those leaves! Broccoli and cauliflower are not just about their florets. Their leaves, often discarded, are packed with nutrients and can add a delightful texture and flavor to your dishes. In this guide, we’ll explore the benefits of using these often-overlooked greens and provide you with creative ideas to incorporate them into your meals. So, let’s dive in and learn how to make the most of these nutritional powerhouses!
CAN YOU EAT BROCCOLI AND CAULIFLOWER LEAVES?
Cool-season gardening brings an abundance of brassicas – broccoli, cauliflower, cabbage, and more. We usually eat the tender parts of the plant, like “the broccoli and cauliflower unopened florets” and “the center head of the cabbage.” But what about the outer leaves and stems? Can you eat broccoli and cauliflower leaves?
The answer is yes! In fact, according to Registered Dietician Karen Donaldson, MS, RD, LD, the “leaves actually are a richer source of beta-carotene than either the stems or florets.”
“Superfood” is not too strong a word for these nutrient-dense leaves. They are packed with healthy vitamins like A, C, and K, along with calcium, fiber, iron, niacin, potassium, and thiamine. Don’t let all this nutrition and garden goodness go to waste—the part of the plant we typically eat is small compared to the abundance of outer leaves and stems.
HOW TO USE CAULIFLOWER AND BROCCOLI LEAVES FRESH
Here are some ideas for using fresh broccoli, cauliflower, and other brassica stems and leaves:
- Add the leaves to stock or soup.
- Make chips! Kale isn’t the only green that packs a crunch as chips.
- Grate and use for coleslaw or salads (peel center stems before using).
- Add leaves to smoothies.
- Sauté and use the small tender leaves like chard or spinach.
- Juice them.
- Use leaves in wraps.
- Feed them to your chickens.
HOW TO PRESERVE BROCCOLI AND CAULIFLOWER LEAVES
Even with plenty of ways to use broccoli and cauliflower leaves, you may still end up with an abundance. The best way to preserve them is by dehydrating or freeze-drying, then turning the leaves into a powder, which makes storage easy and convenient. Here’s a simple method:
- Collect the Leaves: After harvesting the heads and florets, wait until you’re ready to remove the plant. Harvest the leaves, using them right away.
- Prepare the Leaves: Roughly chop the leaves, removing stems if desired. Soak them in water for 5-10 minutes to clean, then lay them flat to dry on a towel.
- Process in a Freeze Dryer or Dehydrator:
- To Freeze Dry: Fill trays with leaves, leaving stems intact for a 12-18 hour process, or without stems for 6-8 hours. Store immediately in an airtight container.
- To Dehydrate: Process leaves at 95°F (35°C) for 12-48 hours until crispy.
- Grind into Powder: Once fully dried, crumble the leaves and grind them into powder using a blender or potato masher.
- Use the Powder: Add the superfood powder to smoothies, soups, chili, or any dish you like. It’s an easy way to boost nutrition!
CONCLUSION
By incorporating broccoli and cauliflower leaves into your diet, you’re not only adding a nutritious element to your meals but also reducing food waste. These often-discarded greens offer a wealth of vitamins, minerals, and antioxidants that can benefit your overall health.
Remember, there are countless ways to enjoy these versatile leaves. From sautéing them with garlic and olive oil to blending them into smoothies or soups, the possibilities are endless. So, the next time you’re preparing broccoli or cauliflower, don’t be afraid to experiment with the leaves. You might just discover a new favorite ingredient!
