Provided to you by

Wisconsin Fresh Market Vegetable Growers Association
 

Broccoli                                                  Brassica oleracea

 
 

Storage Tips

Don’t wash broccoli before storing in the refrigerator because water left on the florets will promote the development of bacteria and the breakdown of the florets. Broccoli is best when eaten within a few days to a week after harvest.

Broccoli may also be frozen for long term storage. Blanch for 3-4 minutes and immediately immerse in cold water to stop the cooking action. Drain and store in an air-tight container.

 

Cooking Tips

To assure the removal of any insect pests, soak upside-down in cold salt water. Snap or cut off the stem. Leaves can remain as they provide an added nutritional benefit.

Use in soups, quiche, casseroles, stir-fry, and on top of pizza.

 

Uses

▸Fresh on salads including pasta salads

▸Grate the stems to make a broccoli slaw

 
 

 

The Romans were the first Europeans to cultivate broccoli.  It is one of the most nutritious of the cruciferous vegetables. The word broccoli originates from “brachium” which means branch and describes the stalks that support the broccoli florets.

In addition to many nutrients, broccoli also contains beta carotene and lutein. Beta carotene is converted to vitamin A in the body but it also is a good antioxidant that can prevent cancer. Lutein is also an antioxidant but is important in preventing cataracts and macular degeneration.

In addition to the traditional green broccoli, you can find purple broccoli, broccoflower which is a cross between broccoli and cauliflower; broccoli rabe which is more pungent and bitter.

           

What to Look for When Purchasing

Purchase broccoli stems that are 8–10 inches long with dark green heads 3-6 inches in diameter. Avoid open or mushy heads, yellow coloring or open flowers, and any broccoli with limp stems. Overly mature broccoli will be tough and woody.
 
Text Box: Broccoli is available in spring through early summer and again in the fall

Nutrition Facts:

Serving Size = ½ c cooked

·  Calories  – 22

·  Proteins (g) – 2.3

·  Carbohydrates (g) – 4

·  Fiber (g) – 2.3 

·  Fat (g) – 0.3

·  Riboflavin (mg) – 0.09

·  Vitamin C (mg) – 58

·  Folate (mcg) – 39

·  Iron (mg) – 0.7

·  Potassium mg) – 228

 

 

 

Broccoli is a nutrient-dense, high fiber food and a good source of folate, riboflavin, potassium, iron, and vitamin C