Broccoli

Enjoy more fruits and vegetables

Grow

Broccoli is a cruciferous vegetable, which grows as florets

(clusters of flower buds) on stalks (stems). It is a member

of the cabbage family.1

  

Broccoli originated in the Mediterranean more than 2,000

years ago. It can sƟll be seen growing wild along the

coast. Italian seeds were planted in California in 1923 and

sprouted broccoli culƟvaƟon in the United States. Today,

broccoli is grown in every state. California is the leading

producer.1,2

Broccoli is a cool season vegetable that must be grown in

the spring or fall. Plant the first crop mid‐February

through mid‐April and again early August through mid‐

September.3

Broccoli grows on a stem (which is also edible) with one

large head that will grow in the center. Broccoli will     

conƟnue to produce side shoots that can be harvested

aŌer the center head. Harvest broccoli before the green

buds begin to open up into Ɵny yellow flowers.3

Choose

Oh, Broccoli!

Choose raw broccoli with firm, compact clusters of small

flower buds, dark green, purplish or bluish green. Do not

choose if yellow, dark green or sage green with purple

cast are visible. Stalks should be firm and light green,

about 5 inches long. Thick stems, open bud clusters, and

yellow color are signs of poor quality.1,4

Broccoli is sold in frozen form as spears or stalks (3 to 6

inches), florets (1 to 3 inches), cut (1⁄2 to 2 inch pieces)

chopped (3⁄4 inch or less), and pieces.4

Store

Temperature fluctuaƟons can cause rapid deterioraƟon.

Store fresh broccoli immediately in the coldest secƟon of

the refrigerator (32‐36o

F). Mist lightly with water. Do not

wash or soak unƟl ready to serve. Storage maximum is     

5 days. Use on a first‐in, first‐out basis.

Bags of broccoli florets should be kept sealed unƟl ready

to use. Handle carefully to maintain an air‐Ɵght seal to

maximize storage Ɵme.4 Fun Fact: When you are eaƟng broccoli, you are eaƟng    

hundreds of Ɵny flower buds.3

Fun Fact: The name broccoli comes from the LaƟn word

brachium, which means branch or arm.1

Fun Fact: Did you know broccoli has calcium? Calcium

helps us build strong bones and teeth, our muscles      

contract and heart beat, and our blood clot if we are

bleeding.1,5

Use

There are many varieƟes of broccoli. In the United States,

the most common type of broccoli is the Italian Green

SprouƟng variety.1

Broccoli can be eaten raw or cooked. It can be offered by

itself as a snack, with a dip of lowfat yogurt or dressing, or

mixed into a salad. It can be steamed, sƟr fried or added

to casseroles, soups, or stews.1

  

Trim the ends and stalks of raw broccoli. Cut florets into

even sized pieces. Peel the broccoli stalks and cut into

pieces. Wash broccoli under clean, running water.  

Vegetable

USDA is an equal opportunity provider and employer. 08/14 

http://childnutrition.ncpublicschools.gov 

PUBLIC SCHOOLS OF NORTH CAROLINA 

State Board of Education 

Department of Public Instruction 
Broccoli

Eat

Broccoli is free of cholesterol and low in fat and sodium.

One cup provides over 100 percent of our daily vitamin C

requirement. Vitamin C helps form collagen to hold    

muscles, bones and Ɵssues together, protects us from

infecƟons and bruising, aids in healing, keeps our gums

healthy, helps our body absorb iron and folate from

plants, and acts as an anƟoxidant to prevent cell damage.

Broccoli is rich in vitamin K, which is important for blood

cloƫng. Vitamin K helps our body make proteins needed

for our blood, bones and kidneys. Broccoli also has folate,  

beta carotene, vitamin A, manganese, potassium, and

fiber. Pregnant women need to get enough folate every

day. Our body needs folate for blood cell, DNA and       

geneƟc development. Our bodies can turn beta carotene

into vitamin A. Vitamin A protects us from infecƟon, helps

regulate the immune system, promotes normal vision,

and supports the growth and health of cells and Ɵssue.

Manganese plays an important role in forming bone and

converƟng carbohydrate, protein and fat into energy.  

Potassium helps regulate fluids and mineral balance,

maintain normal blood pressure, transmit nerve signals

and contract muscles. Insoluble fiber helps with digesƟon.

Soluble fiber helps lower blood cholesterol. Broccoli also

has anƟoxidants, querceƟn and sulforaphane.1,2,5

Teach

Brocco Bunch

Broccoli, broccolini, broccoli rabe, brocco flower....All are

cruciferous vegetables from the cabbage family. What is

the difference?   

Broccolini, or baby broccoli, is a hybrid of broccoli and gai

lan, also called Chinese broccoli, Chinese kale or kailaan.

It has longer tender stalks, small florets and subtle sweet

flavor with a peppery kick.6

Broccoli rabe, or rapini, has edible leaves, buds and

stems. The buds parƟally resemble broccoli, but do not

form a large head.7

Broccoflower can be used to describe two different, but

similar, vegetables produced through cross‐pollinaƟon of

broccoli and cauliflower. One broccoflower has a head

that looks like cauliflower but is lime green. The other is

called Romanesco broccoli, which has a unique fractal

paƩern on top, resembling small trees.8

Class AcƟvity

Materials Needed:

 Broccoli

 Broccolini

 Broccoflower

 Romanesco broccoli

Steps:

1. Compare and contrast the vegetables. Explain the

differences to students.

2. Discuss how students may have tried the vegetables.

3. Have students research the nutrients in and benefits of

broccoli, in parƟcular cancer fighƟng, and present their

findings.

Enjoy more fruits and vegetables

Fun Fact: Florets are richer in beta‐carotene than stalks.1

Find

For more broccoli info and resources, visit:

1. hƩp://lancaster.unl.edu/nep/fruitveggie.shtml

2. www.agmrc.org

3. www.ces.ncsu.edu

4. www.fns.usda.gov/tn/fruits‐vegetables‐galore‐helping‐

kids‐eat‐more

5. www.eatright.org

6. hƩp://agsyst.wsu.edu/broccolini.html

7. www.usda.gov

8. hƩp://farmersalmanac.com

Fun Fact: Broccoli has lutein which may help maintain

healthy vision.5

Fun Fact: Broccoli is a cruciferous vegetable. Its flowers

have four petals that resemble a Greek cross.7

Vegetable

USDA is an equal opportunity provider and employer. 08/14 

http://childnutrition.ncpublicschools.gov 

PUBLIC SCHOOLS OF NORTH CAROLINA 

State Board of Education 

Department of Public Instruction