1.This publication is FCS8670, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative E xtension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: June 2001. Please visit the EDIS Web site at http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educati onal information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Jennifer Hillan, MSH, RD, LD/N, coordinator, Educational/Training Programs, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611-0310. Reviewed by Lin da B. Bobroff, PhD, RD, LD/N and Leigh Ann Martin, Department of Family, Youth and Community Sciences, and Brenda Williams, Alachua County Extension Se rvice. FCS8670-EngFlorida Fresh: Broccoli1Jennifer Hillan2Farmers markets offer unique opportunities to buy delicious fruits and vegetables. Because the produce is locally grown, its fresh and reasonably priced. Enjoy some of your favorites or try something new! To find a farmers market in your area, call your county Extension office or visit the Florida Department of Agricultures web site: www.fl-ag.com/farmmkt/city.htm.History and FactsBroccoli has been enjoyed for over 2000 years. It was a favorite of the ancient Romans. Broccolis name came from the Italian word brocco meaning branch or arm. Thomas Jefferson grew broccoli in his garden. Just cup of broccoli has more than half of the vitamin C we need every day. Broccoli is a tasty addition to salads, pastas, and pizza! Kids enjoy broccoli trees.AvailabilityNovember through MaySelectionLook for broccoli with tightly closed, dark green florets. Avoid broccoli with yellow florets or thick, woody stalks.StorageStore unwashed in a plastic bag or container in the crisper section of your refrigerator. Its best if used within five days.Preparation & Uses Rinse broccoli well before eating or cooking. All parts are edible; slice stems into coin-sized pieces and mix with florets. Broccoli can be eaten raw or cooked. However, people with weakened immune systems, such as elders or those with HIV/AIDS, should not eat raw broccoli. To keep most of broccolis nutrients, try steaming, microwaving, or stir-frying. To avoid overcooking and losing nutrients, cook broccoli until it is just tender.
Florida Fresh: Broccoli Page 2 June 2001What are Organically Grown Foods?Organically grown means that a food was produced without man-made pesticides or fertilizers. Natural pesticides and fertilizers are used instead. Organic and non-organic foods are the same in taste and nutritional value. However, organic foods usually cost more. Best Broccoli Salad Serves 4 cup low-fat mayonnaise 2 tablespoons red wine vinegar 1 tablespoon white sugar teaspoon lemon juice 1 teaspoon black pepper teaspoon salt 4 cups broccoli florets, rinsed cup sharp Cheddar cheese, shredded small red onion, chopped cup sesame seeds Steam or microwave broccoli until just tender, cover, and refrigerate until cool. Prepare dressing by mixing first 6 ingredients together in small bowl. Set aside. In large bowl, combine remaining ingredients. Add dressing and toss. Broccoli and Cheese Potatoes Serves 4 4 potatoes, rinsed and scrubbed 3 cups broccoli, rinsed and chopped cup sharp Cheddar cheese, shredded cup fat-free milk teaspoon black pepper Prick potatoes with fork and bake at 350 F until fork tender (45-60 minutes). Steam or microwave broccoli until just tender; chop finely. Slice potatoes in half and scoop out insides, leaving skin intact. Place potatoes, broccoli, milk, half of cheese, and pepper in large bowl; mash together. Return potato mixture to potato skins and top with remaining cheese. Bake 15 minutes. Broccoli with Pasta Serves 4 2 tablespoons olive oil cup fresh basil leaves, rinsed and chopped 2 cloves garlic, minced or crushed2 medium ripe tomatoes, rinsed and chopped small onion, diced 16 oz uncooked pasta 2 cups broccoli florets, rinsed grated Parmesan cheese to taste Cook pasta according to directions (omitting salt and oil) and drain. Heat oil in large skillet over medium heat. Add garlic and onion and cook until onion is translucent, stirring frequently. Add broccoli, cover, and cook until broccoli is tender crisp. Add basil and tomatoes and simmer until heated throughout. Toss vegetables with pasta and top with Parmesan cheese.Broccoli Nutrient Facts Excellent source of vitamin C High in beta carotene, which the body changes into vitamin A Provides fiber, potassium, calcium, and folate Low in calories and sodium Fat and cholesterol free