February Harvest of the Month – Broccoli
Hope you started off 2019 with the refreshing grapefruit recipes shared last month. For February, our Harvest of the Month feature is broccoli. In the U.S., it’s most commonly grown in California, Arizona, Texas, and Oregon. Broccoli is one of the healthiest foods you can consume because it’s packed with tons of vitamins and minerals and plays an important role in disease prevention. So, whether you’re sampling one of the appealing menu items in any of our cafes or preparing a meal for your family, promote health and wellness by featuring broccoli as a key ingredient.
Fun Facts
Check out these fun facts about broccoli provided by Madison Lowe, Dietetic Intern from the University of Kentucky, completing her Foodservice Management rotation at Saint Joseph Hospital in Lexington:
- Broccoli is part of the cabbage family; In fact, the word broccoli means the flowering crest of cabbage
- Broccoli originated in Italy and is still very popular in Mediterranean dishes
- The average American consumes around 4 pounds of broccoli every year
Try These Delicious Recipes (link to PDFs)
How to Buy, Store and Prepare
How to Buy and Store: Choose fresh broccoli that is bright green with compact clusters of florets. Be sure the stalks are firm and avoid any yellowing of the florets. To store, keep the broccoli in the refrigerator and ensure that it stays dry.
How to Prepare: This versatile veggie can be prepared by steaming, sautéing or roasting. It is delicious in a simple recipe with lemon and a little seasoning, as well as in soups and casseroles.
Making it Kid-Friendly
Broccoli is often one of the most disliked vegetables by children everywhere, but with some fun and creativity, you can get your kids to eat it. Try adding broccoli as a pizza topping or in a pasta dish. Or, prepare it with a cheese sauce that both kids and adults will enjoy!
Nutrition and Health Benefits
Broccoli provides a wide variety of health benefits, including reducing the risk of cancer, improving bone health, and it may even encourage a younger appearance. It’s a cruciferous vegetable and research shows it can help to lower the risk of such chronic medical issues as heart disease, stroke, hypertension and diabetes. It is also an excellent source of Vitamins C and K.
Broccoli (1 cup)
| Calories: 31 | Saturated Fat: 0g |
| Total Fat: 0g | Monounsaturated Fat: 0g |
| Total Carbohydrate: 6g | Vitamin A: 12% |
| Fiber: 2g | Vitamin C: 132% |
| Protein: 3g | Calcium: 4% |