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Broccoli Basics

Broccoli is an excellent source of vitamins A, C and K.

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  • Choose fresh broccoli with a firm stem and tightly packed, dark green heads.
  • Avoid broccoli that looks limp, has an odor or has buds opening to show yellow.
  • Fresh broccoli is available year round but may be freshest and cost less when in season. In Oregon, this is usually June through October.
  • Pre-cut and bagged fresh broccoli usually costs more than broccoli heads. 􀀀 Frozen broccoli is often a good buy and can be used in many recipes.

Store Well Waste Less

  • Refrigerate broccoli in a loose bag with airflow. For best quality, use within a week.
  • Pre-cut broccoli (from the store or cut at home) loses freshness faster; use in 2 to 3 days.
  • Rinse broccoli under running water just before using.
  • Peel heavy or woody stems before cooking. Cut stalks in similar-sized pieces for even cooking.
  • Freeze broccoli for longer storage. Blanch first for best color and flavor.

Some Types of Broccoli 

Broccoli – most common type at the grocery store. The heads and stems are full of nutrients and are good to eat.

Broccoli

Chinese broccoli – found at some grocery stores and specialty markets. Its large leaves, stems and small heads have a strong broccoli flavor.

Chinese broccoli

Broccolini – a cross between broccoli and Chinese broccoli. Its small dark heads and long thin stalks are sweet and tender.

Broccolini

Broccoflower – a cross between broccoli and cauliflower. Its bright, light green heads taste like cauliflower when eaten raw and more like broccoli when cooked.

Broccoflower

Enjoy Broccoli

Fix Broccoli Many Ways:

  • Serve raw in a salad, on a veggie tray with hummus or low-fat dip or grate the stalk to use in slaw.  
  • Toss with a small amount of oil and roast at 400 to 450 degrees F.  Steam in a steamer basket over boiling water in a covered saucepan.
  • Microwave on high in a small amount of added water.  Sauté in a small amount of oil.  
  • Boil in enough water to cover.

Cook only until tender. Overcooking may cause broccoli to turn an olive-green color and have an unpleasant sulfur odor.

Cooking time depends on size of pieces. Test by poking with a fork.

Recipes 

Broccoli & Everything Salad

Sesame Broccoli

Kids Can!

When kids help make healthy food, they are more likely to try it. Show kids how to:

  • rinse broccoli under running water.  
  • measure ingredients and stir them together.  
  • peel or cut vegetables.

 

 

 

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