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This superfood should not just be soggy side dish for chicken and brown rice. Here’s how to upgrade your bland bodybuilder fare into a main event blooming with benefits.

Some clichés ring true. Others do not. It’s not news that broccoli is a nutritional powerhouse. But it’s fake news that it amounts to nothing more than a tasteless side for your post-training Tupperware. By expanding your repertoire of brassica and updating your cooking methods, Michael Thompson, the head chef of Cub (lyancub.com), proves that you can make the nutritious truly delicious. It’s time you switched to green energy.

Calabrese You probably know this variety as plain old “broccoli” and there’s a good reason you see calabrese in everyone’s trolley. Not only is it full of vitamins and fibre, but research says the sulforaphane fires up your brown fat tissue to spike your metabolism.

Purple Sprouting The eponymous hue is about more than just looking good. Purple in veg is an indication it contains a healthy dose of anthocyanins. These are potent antioxidants that your body mops up to protect against heart disease.

Romanesco You may have to look slightly harder for this variety than a trip around Tesco. However, it’s worth the effort. Scientists believe that this variety stimulates the development of mesenchymal stem cells, which are key to bulking up your biceps.

The first thing you need to learn on your way to becoming a broccoli connoisseur? There are better ways than furiously boiling until it’s sad and soggy. “Broccoli is meant to be served crunchy and fresh,” Thompson says. You’ll notice that, when it’s boiled, the water you drain away is green. That’s all the good stuff lost down the plug hole. Keep your cooking, in Thompson’s words, “short and precise”: sauté it, fry it or roast it in a top-quality tin (£30 lakeland.com). Just keep the florets away from boiling water. If you really want to go gastro, try shaving the veg to create delicate stalk strips, or broccoli “couscous” with the florets. Thompson recommends using a mandoline (£42 uk.zwilling-shop.com), but those in a hurry can cheat it with a mini chopper (£60 johnlewis.com). We won’t tell.

The beauty of broccoli is that, with so many varieties, one is always in season, guaranteeing you maximum nutritional payload per portion. “Romanesco covers the winter months,” Thompson explains. “Purple sprouting is best in spring, and long stem comes through in summer. The general variety is available any time.” These recipes, each serving two, from Thompson and Cub, will help you make the most of it all year round.

A) LEAN STALK STEAK WITH BROCCOLI COUSCOUS

Method Remove the florets and shave to create couscous. Toast the mineral-rich nori for two minutes in a 180°C oven, then grind up with the salt. Cut the stalk in half and boil for six minutes, until soft but with bite, then season generously with the nori salt. In a heavy-based pan gently heat sesame oil, then add the garlic and chilli. Allow to soften without adding colour, then add the couscous. Add a little water to loosen, then plate up with the stalk steak on top.

B) DOCTOR’S ORDERS SAUTÉED LONG STEM IN MISO

Method Chop the long stem into 2cm pieces. Grate the ginger. Sauté the broccoli for one minute in a little oil, then add the ginger and cook for a further minute. Remove from pan and set aside. Boil 500ml water and add the gut-friendly miso. Simmer for a minute, then remove from the heat. Soak the noodles in the miso water then, when soft, combine with the tofu, onion and cholesterol-friendly coriander. Divide into two bowls and slurp away.

C) HEART-HEALTHY BBQ PURPLE BROC AND BLACK GARLIC

Method Toss the broccoli in sunflower oil and season with salt. Weather permitting, char on the barbecue. If not, roast at 200°C in an oven until the leaves start to blacken and crisp. Meanwhile, blend the cancer-fighting black garlic and metabolism-firing mustard with the vinegar and remaining oil. Toss with broccoli while it’s still hot, then transfer to a serving plate and scatter with the almonds.

D) BULK-UP ROMANESCO AND ANCHOVY SALAD

Method Break the romanesco into florets, then shave each one to 2mm thick. Shave the pecorino to the same thickness, then wash the watercress. Whisk the oil and lemon together and season with cracked black pepper and salt. Toss the romanesco, pecorino and watercress with the vitamin C-rich dressing, then place onto a serving plate and scatter with the protein-packed anchovies.