Give the broccoli stem another meal.

Once the florets are cut away, the stem can look like the part of the broccoli you have finished with.

There is usually another ingredient inside it. Peel away the tough outer layer and the centre can be sliced for a stir-fry or cut finely for a slaw.

The useful change is how you prepare it. A thick, woody piece and a thin slice of the tender centre will behave differently in the pan.

Start with a fresh stem

Wash the broccoli under running water before trimming. Cut away the dry base and peel the fibrous outside until you reach the tender centre. Discard a stem that is rotten or mouldy. Using more of a vegetable does not mean trying to rescue spoiled food.

USDA MyPlate also uses peeled, cooked broccoli stalks in a recipe. Their usefulness in the kitchen does not depend on proving that they are nutritionally superior to the florets.

Recipe draft: ginger broccoli-stem stir-fry, about 2 side portions. Time estimate: 15 minutes. Quantities and cooking time have not yet been kitchen-tested.

A quick ginger stir-fry

• About 200 g peeled broccoli stems, thinly sliced
• 1 small carrot, thinly sliced
• 2 teaspoons neutral cooking oil
• 1 teaspoon finely grated ginger
• 1 small garlic clove, finely chopped
• 2 teaspoons reduced-salt soy sauce
• 1–2 tablespoons water
• Lime juice, to taste

1. Warm the oil in a frying pan over medium heat. Add ginger and garlic; stir briefly until fragrant, without browning the garlic.
2. Add the broccoli stems, carrot and a tablespoon of water. Stir-fry, adding a little more water if the pan dries out, until the vegetables are tender enough for you. Begin checking after 4 minutes; thickness will change the time.
3. Stir in the soy sauce, remove from the heat and add lime to taste. Serve straight away alongside freshly cooked rice and cooked tofu or tempeh.

Or keep it crisp

For a slaw, cut the prepared tender centre into fine matchsticks. Add shredded cabbage and a dressing you enjoy, then serve promptly. If raw broccoli does not agree with you, use the cooked version.

Allergens: the stir-fry contains soya and may contain wheat, depending on the sauce.

Try this: keep one fresh stem the next time you cook broccoli. Prepare that small amount before changing what you do with the whole bunch.

Nutrition totals have not been calculated.

Reading behind this piece

• USDA MyPlate / University of Maryland Extension: cooking broccoli stalks
• FDA: preparing fresh produce safely

Topic inspiration: Tossing Your Broccoli Stems? You’re Missing Out! These 4 Recipes Will Set You Straight, Carolina Santos-Neves, 19 November 2016. Full archived source read; fresh wording and recipe concepts developed for Everyday.