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History- Although it shares the name and can have a similar look, broccoli rabe, also known as rapini, is not actually broccoli. It consists of many wide, ruffle-edged leaves and perhaps 1-4 flower heads which look very much like a small broccoli floret or head of broccolini. It has a taste similar to mustard greens or a slightly more bitter broccoli.

Health Benefits- Like its cousin, broccoli, broccoli rabe provides calcium for bone health, and it is a good source of vitamin C, which not only assists with the body’s absorption of calcium, but acts as an anti-oxidant to neutralize free radicals in the body. Vitamin C is also known to help support immune system function and assist in healing of wounds. It is also a source of several B vitamins including folate, essential for a healthy heart and cardiovascular system, and, inadequate amounts of which during pregnancy has been linked to neural tube defects such as spina bifida. Broccoli rabe also contains iron which is utilized in blood cell formation, and vitamin K which is essential for the functioning of proteins involved in blood clotting., and is essential to healthy bones. In addition to potassium, a mineral which helps regulate water levels in the body and blood pressure, it contains beta carotene and hence, Vitamin A, an antioxidant which neutralizes free radicals in the body, supports a healthy immune system, skin, and eye health. Rapini also contains protein and anti-cancer phytonutrient, sulforaphane and indoles shown to help suppress certain tumor cell growth, and cancer cell metastasis (the movement of cancerous cells to other parts of the body).

Preparation- Broccoli Rabe or Rapini is more often found in specialty grocery store chains. Choose greens and flowers that are firm and fresh-looking with no signs of wilting, or soft, mushy or slimy areas. The green color should be fairly uniform. Wash the greens thoroughly in cool running water. They can be steamed, sautéed in a light olive oil, or mixed with other greens in a garden salad. You might also consider using them to stuff a roast, pork chop, or chicken breast.