Broccoli Basics
Broccoli is an excellent source of vitamins A, C and K.
Shop and Save
- 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.
Chinese broccoli – found at some grocery stores and specialty markets. Its large leaves, stems and small heads have a strong broccoli flavor.
Broccolini – a cross between broccoli and Chinese broccoli. Its small dark heads and long thin stalks are sweet and tender.
Broccoflower – a cross between broccoli and cauliflower. Its bright, light green heads taste like cauliflower when eaten raw and more like broccoli when cooked.
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.