Broccoli means 'little sprouts' in Italian.

Popular and widely eaten with a distinctive ‘mustardy’ taste, broccoli has strong health benefits. The stalks, buds and most of the leaves of broccoli are edible.

What to look for

Choose compact bud clusters with no yellowish or large open buds. Heads should be dark green or have a purple tinge (except for Romanesco broccoli and broccoflower - they are a lighter, brighter green).

How to keep

Store at 0ºC with a relative humidity of 90 - 100%. Broccoli is very ethylene sensitive which means it should be stored separately from ethylene producing fruits and vegetables.

CONSUMER STORAGE: Refrigerate in plastic bags. Use promptly.

Nutritional value

Broccoli is one of the most nutritious vegetables - it is often referred to as the 'nutrition powerhouse'. It's an excellent source of antioxidants, vitamin C, fibre, folate and also supplies calcium, iron, vitamins E and A, and potassium. Broccoli is a rich source of phytochemicals, including glucosinolates, carotenoids, and phenolic compounds. Sulphoraphane, a compound which is formed from broccoli glucosinolates when broccoli is cut or chewed, has been found by scientists to inhibit the development of some cancers. Purple broccoli has even higher levels of vitamin C, folate, iron and calcium and in addition contains anthocyanins, which have antioxidant activity. Broccolini has similar levels of core nutrients to broccoli.

How to prepare

Trim the stalks and divide the heads into evenly sized portions. You can eat the stalks - simply leave them attached to the florets. Alternatively the stalks can be removed and cooked separately, slice them finely and use them in stir-fries and soups.

Broccoli is usually eaten cooked – however, the key is to avoid prolonged cooking! In the past the brassica family were often over-cooked. Not only does this taste awful, but it goes mushy or breaks up and many of the nutritional assets are destroyed. Aim for tender and still slightly crisp vegetables – you will find them significantly better in terms of taste, texture and nutrition. Cooking methods such as steaming, microwaving and stir-frying are ideal as they cook foods for a short time in a small amount of water.

To blanch simply place portions in boiling water for 1 – 2 minutes, drain and cool under cold running water. Blanching improves taste, colour and texture and maintains nutritional value.

Ways to eat this vegetable

Broccoli has many uses - cooked, raw or lightly blanched - the serving possibilities are endless, broccoli has got to be one of the most versatile vegetables.

When you can get it

All year round.


Vegetable information kindly provided by www.vegetables.co.nz