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Broccoli
By Marie Morud
Have you ever heard of the term “cole crops”? Cole crops, at a basic level, are plants that belong to the mustard (Brassica) family and are all descendants of wild cabbage. As a group, these plants grow better in cool weather. This leads many people to think that the word “cole” is a variation of the word “cold” and they may even refer to these plants as cold crops. Actually, the word “cole” is a variation of a Latin word that means stem. Broccoli, Brussels sprouts, cabbage, cauliflower, collards, kale, and kohlrabi are all cole crops, brassicas with waxy leaves. They prefer 60-70 degree weather for best growth, and they can even withstand a light frost without injury.
Over thousands of years, farmers, gardeners, and breeders have selected different variations from the wild cabbage species for larger leaves, terminal buds, flowers, and lateral buds to create the many cultivars that we grow today.
Many of these vegetables have similar nutritional benefits that make them an appealing addition not only to your plate but also to your diet. Broccoli is rich in folate which is important in red blood cell formation and for healthy cell growth and function. Also a great source of vitamins A, C, and K broccoli supports skin and eye health, a strong immune system, and strong and healthy bones.
Native to the eastern Mediterranean and Asia Minor, sprouting broccoli was cultivated in Italy in ancient Roman times and was introduced to England and America in the 1700s. One of the first records on broccoli in the US goes back to the third president, Thomas Jefferson, grown at his estate in Virginia in 1767. The 41st president, George H. W. Bush disliked it so much he banned the vegetable from all Air Force One flights!
Today there are 27 types of broccoli, ranging in color from the most common green to white, and even purple. The crowns of broccoli are covered in tiny flower buds that, if not harvested, would bloom into tiny yellow flowers. In North Iowa, you can find broccoli year-round in the grocery stores, but if you want it at its freshest (and probably cheapest!) look for it from local farmers in June and July!
When selecting broccoli, choose an odorless head with dark green tops and firm stalks, avoiding any yellowing heads. Store your unwashed broccoli in the refrigerator in a perforated bag for up to a week. When ready to use, rinse with cool running water.
There are so many ways to enjoy broccoli and its strong, unique flavor! This month, students enjoyed Broccoli and Raisin Salad at school. Here are some more ways you can add some broccoli to your diet:
● Blanche and add to your favorite pasta salad before chilling
● Toss with olive oil and add to a hot pasta dish for a delicious and filling meal
● Adding broccoli (or any vegetable!) to soup adds nutrition, flavor and texture
● Cube stalks and add flavor to your favorite soup or casserole for a boost of nutrition
● Add raw broccoli to a green or fruit salad
● Steam broccoli to lock in nutrition and color so your plate looks as good as it is good for you!
● Grate stalks in slaw either in place of or in addition to cabbage
● Add nutrition, flavor, and texture to stir fry
● Raw broccoli is a great snack, either alone or with dip!
Looking to try broccoli at home? Check out this recipe for
Broccoli Spinach Pesto
This nut-free pesto features three spring produce items (broccoli, spinach and basil) and is packed full of flavor. Ingredients with an asterisk (*) are available seasonally right here in North Iowa!
Ingredients
Ingredients
● 1/4 cup spinach* a large handful, cooked and cooled
● 1 1/2 cup broccoli* cooked and cooled
● 1/4 cup cheddar cheese grated
● 5 basil* medium sized leaves
● 3 tsp olive oil
● 1 tsp lemon juice optional
Instructions
Instructions
1. Remove as much of the liquid from the spinach as you can.
2. Combine the spinach with the broccoli, cheese, basil, oil, and lemon juice (if using) in a food processor or blender, and process until smooth.
3. The pesto stores in the fridge for a few days – just pour a little oil over the top to stop the air reaching it to prevent it from browning.
4. You can also freeze it for up to a month.
Notes
Notes
You can make the pesto ahead and keep it in the fridge for a couple of days, either drizzle a little olive oil over the top to prevent any air from getting to the pesto, or place cling film directly on the pesto.
Leftovers Tips:
● This pesto is a great recipe to use up some wilting broccoli or that last handful of bagged spinach.
● It is also a fantastic way to use up leftover cooked broccoli. You can spread the pesto on a pizza and make a completely different dish to the previous night's steamed or boiled broccoli.
● You can freeze in individual portions (ice cube trays are great for this) and then place the cubes in a small bag for up to 3 months. To defrost, sit at room temperature for an hour.
Uses for Pesto:
● Stir through pasta, rice, or gnocchi
● Serve as a dip – add some ricotta if you want a creamy dip
● Use instead of tomato sauce on pizza
● Make pinwheels with it (use instead of spinach pesto in these puff pastry pinwheels)
Broccoli/Raisin Salad
Taste Test
Clear Lake Middle School
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