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Healthy and Sustainable Food

Broccoli

DATES AVAILABLE:

New England: Late June through late November
Mid-Atlantic: June through early November

BRIEF DESCRIPTION:

Broccoli (Brassica oleracea var. italica, Brassicaceae) is a member of the mustard family. Evidence suggests that broccoli originated in Italy, and it was from here that Italian immigrants brought it to the United States in colonial times. The term broccoli itself comes from an Italian word, “brocco” meaning “little branches.”

Broccoli is the flower stalk of a large leafy plant in which the flower buds remain underdeveloped. Both the stem and the clusters of flower buds (florets) are normally eaten. Broccoli is very similar to cauliflower; in fact they are cultivars of the same species. With broccoli, the tender buds sprout on separated stalks that are fibrous and crunchy. In contrast, the flower buds of cauliflower are packed closely together forming a compact head. Broccoli is a cool weather crop that does not grow well in hot climates.

VARIEITES:

Broccoli comes in a range of hues from bright green to bluish green to purple, and includes “Romanesco,” the florets of which are cone-shaped and brilliantly chartreuse. “Packman” and “Marathon” broccoli are both dark green with large, flat florets ready for early harvest. "Premium Crop” also has large, finely textured green florets and thick tender stalks.  “Arcadia” has a bluish green round floret and grows well in the heat of the summer. The “Purple Peacock” has purple kale-like leaves with pink veins and purple florets that turn dark green when cooked.

USING BROCCOLI:

Choose broccoli that is firm and uniform in color with no yellowing or browning as these are signs of over ripeness and/or extensive length of time between harvest and sale. Florets should be compact and firm; limpness is a sign of age as are open buds (yellow blossoms) around the edges of the floret. If leaves are still attached, they should be fresh and not wilted. Larger broccoli stalks can be woody and fibrous. Peel the outside of the stalk before eating raw or cooking, in order to expose the tender flesh inside.

Broccoli can be eaten raw with dips, or chopped into salads. Although slightly bitter when raw, it is less so when cooked. Broccoli can be steamed and eaten on its own or topped with lemon juice, butter, or Parmesan for added flavor. It can also be used in any number of cooked dishes including soups, salads, casseroles, lasagna, and pasta dishes. Cooking broccoli lightly helps retain its valuable nutrient content. 

NUTRITIONAL INFORMATION:

Broccoli is a nutritional powerhouse. One cup of cooked chopped broccoli contains only 31 calories but more than a day’s worth of vitamins C and K.  Broccoli is also a good source of beta-carotene, folate, manganese, and phytonutrients such as sulforaphane, considered to be potent cancer-fighting compounds.

STORAGE:

General: Broccoli can be stored unwashed in an unsealed plastic bag for up to a week in the refrigerator’s crisper. Broccoli should be kept dry as moisture will speed its decay. Cooked broccoli can be kept enclosed in a container in the refrigerator for a few days after cooking. 

Freezing: Blanch broccoli by steaming, plunge into ice water to cool, pat dry and freeze in an airtight container.  Blanched and frozen, broccoli will keep for up to a year at one degree Fahrenheit .