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Varieties
Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese. Today there are many varieties. In the United States, the most common type of broccoli is the Italian green or sprouting variety. Its green stalks are topped with umbrella-shaped clusters of purplish green florets.
Selection
Choose bunches that are dark green. Good color indicates high nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality. Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems.
Storage
Store broccoli unwashed, in an open plastic bag and place in the crisper drawer of refrigerator. It is best if used within a day or two after purchasing.
Fresh vs. Frozen
Packaged frozen broccoli differs from fresh in its nutrient content. The flower buds or florets are richer in beta-carotene than the stalks. Manufactures typically cut off most of the stalk before packaging it, so frozen broccoli may contain 35% more beta-carotene by weight than fresh broccoli. The downside is that frozen broccoli has twice as much sodium as fresh (up to 68 mg per 10 oz. package), about half the calcium, and smaller amounts of iron, thiamin, riboflavin, and vitamin C.
Preparation and Cooking
The best way to cook broccoli is to steam, cook in the microwave or stir-fry with a little broth or water. These methods are better than boiling. Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when they are boiled. Cooked broccoli should be tender enough so that it can be pierced with a sharp knife, and still remain crisp and bright green in color.
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| Cooked Broccoli |
Serving size 1/2 cup cooked (78g)
| Amounts Per Serving | % Daily Value |
| Calories 25 |
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| Calories from Fat 5 |
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| Total Fat 0g |
0% |
| Cholesterol 0mg |
0% |
| Sodium 30mg |
1% |
| Total Carbohydrate 6g |
2% |
| Dietary Fiber 3g |
11% |
| Sugars 1g |
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| Protein 2g |
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| Vitamin A |
30% |
| Vitamin C |
80% |
| Calcium |
4% |
| Iron |
2% |
* Percent Daily Values are based on a 2,000 calorie diet.
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| Raw Broccoli |
Serving size 1/2 cup raw (36g)
| Amounts Per Serving | % Daily Value |
| Calories 10 |
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| Calories from Fat 0 |
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| Total Fat 0g |
0% |
| Cholesterol 0mg |
0% |
| Sodium 10mg |
0% |
| Total Carbohydrate 2g |
1% |
| Dietary Fiber 1g |
4% |
| Sugars 1g |
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| Protein 1g |
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| Vitamin A |
20% |
| Vitamin C |
60% |
| Calcium |
2% |
| Iron |
2% |
* Percent Daily Values are based on a 2,000 calorie diet.
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Recipes
Broccoli Soup
Makes 4 servings. (1 cup each)
Ingredients
1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese
Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted. This is an official Fruits & Veggies—More Matters recipe.
Nutritional Analysis Per Serving: calories 115, cholesterol 10mg, sodium 255mg, fat 3g, calories from fat 24%.
Source: CDC
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