Eat 5 A Day for Good Health!
Nutritional and Other Information
About Broccoli from
the Barren County Farmers' Market




Eat 5 A Day for Good Health!

Broccoli 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 as well.

Besides regular green broccoli, you can also find purple broccoli, broccoflower - which is a cross between broccoli and cauliflower and broccoli rabe which is more pungent and bitter.

Eat 5 A Day for Good Health!

Selecting a quality product

Purchase broccoli stems that are 8–10 inches long with dark green heads. Avoid open or soft heads, yellowed or open flowers, and limp stems. Overly mature broccoli may be tough and woody. Tips on Storage

Don’t wash broccoli before storing in the refrigerator because water left behind can cause the vegetable to rot. 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. It is helpful to first lay the pieces out on a sheet and freeze separately then package. This will keep the pieces from sticking together and make it easier to get out only what you need.

Tips on cooking

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

Ways to use

Casseroles
Raw vegetable tray with dip
Stirfry
Fresh on salads
Grate the stems to make a broccoli slaw




Recipes

Cheese Broccoli Soup

1 small onion, chopped
2 Tbsp. butter
3 Tbsp. flour
2 chicken bouillon cubes
1 ˝ cups boiling water
2 cups shredded cheese
˝ tsp. salt
˝ tsp. fresh thyme
1 Tbsp. garlic salt
Dash pepper
1 cup fresh broccoli, cooked and chopped

Sauté onion on butter until tender. Stir in flour and heat until bubbly. Gradually add milk and heat slowly, stirring constantly. Dissolve bouillon cubes in boiling water. Add to white sauce with cheese, salt, thyme, garlic salt, pepper and heat through. Stir in cooked broccoli and serve.




Broccoli Kugel

1 pack frozen broccoli; (chopped)
Heavy cream
4 eggs
4 tbsp bread crumbs
Salt and pepper to taste
2 tbsp mushroom soup powder

Defrost and drain the broccoli well. Beat the eggs. Add the remaining ingredients except for broccoli, mix well and add to broccoli. Pour into greased baking pan or lined muffin tins and bake until golden on top (approximately 1/2 hour) in a moderate oven.

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