Give Your Family More of the Good Stuff!

$hop and $ave Broccoli Basics Types of Broccoli < Choose fresh broccoli with a oli is an excellent so Green broccoli (Calabrese) – rocc urce firm stem and tightly packed, B most common type itamins A, C and dark green heads. of v K. of broccoli. < Avoid broccoli that looks Light green limp, has an odor or has buds stalks with opening to show yellow. dark green < heads of closed flower Although broccoli is available buds. Stems, leaves and head year round, it may cost less are edible. during peak months of October Broccolini through April. – a natural cross between broccoli < Frozen broccoli is available (Calabrese) and year round and might be Chinese broccoli cheaper than fresh. Check (kai lan). Dark green the cost per ounce to find the in color with small cheapest package size and heads and long thin brand. stalks. It is sweeter and more tender than broccoli. Broccoflower (Romanesco) - a cross between broccoli and cauliflower. Has bright, re W light green Sto ell curds. Some te Le varieties have Was ss interesting shapes. Raw tastes much like cauliflower; cooked I Store broccoli in the refrigerator tastes more like broccoli. in open or perforated plastic bags (make 20 holes in a medium bag). For best quality use within a week. I Wash just before using. 1 pound fresh broccoli I Broccoli can be frozen. Blanching I Stalks are nutritious too! Cut them makes about 2 in even slices or strips so they cook first helps keep the color and flavor at quickly. Heavy, woody stalks may best quality. cups chopped need to be peeled.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer. 2016 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. Cooking with Broccoli

Fix Broccoli Many Ways < Serve raw in a salad, on a veggie tray with hummus or low-fat dip or grate the stalk to use in slaw. < Toss Go to with a small amount of oil and FoodHero.org roast at 400 to 450 degrees F. for easy, tasty < Steam Sesame Broccoli in a steamer basket over boiling broccoli recipes Ingredients: water in a covered saucepan. 1 Tablespoon sesame seeds (optional) < Microwave on high in a small amount of 1 teaspoon sesame oil (or vegetable oil) added water. 3 cups chopped broccoli, fresh or frozen < Sauté in a small amount of oil. 2 Tablespoons water < Boil in enough water to cover. 1 Tablespoon vinegar or water Cook only until tender. Overcooking may 2 teaspoons soy sauce cause broccoli to turn an olive-green color 1 Tablespoon sugar and have an unpleasant sulfur odor. 1 teaspoon corn starch Cooking time depends on size of pieces. ⅛ teaspoon red pepper flakes (optional) Test by poking with a fork. Directions: 1. Toast sesame seeds (if using) in a dry skillet on medium-high heat for 3 minutes or until golden brown. Set aside. Broccoli & Everything 2. In a medium skillet sauté broccoli in oil over medium heat for 2 to 3 minutes. Salad 3. In a small bowl combine water, vinegar, Ingredients: soy sauce, sugar, cornstarch and red 3 cups fresh broccoli, chopped pepper flakes (if using). 1 medium carrot, peeled and diced 4. Add the sauce mixture to the broccoli in 2 stalks celery, thinly sliced the skillet. Stir and cook until the broccoli ½ cup raisins is tender and the sauce has thickened, about 3 to 5 minutes. Sprinkle with toasted ¼ cup onion, chopped sesame seeds (optional). Serve. 1 cup cooked ham, chicken or turkey, diced 5. Refrigerate leftovers within 2 hours. ¼ cup light mayonnaise Makes ½ cup nonfat plain yogurt 2 cups 1 Tablespoon sugar Prep time: 10 minutes 1 teaspoon vinegar Cook time: 15 minutes Directions: 1. In a large bowl mix together broccoli, carrot, celery, raisins, onion and cooked When kids help make healthy meat. food, they are more likely to try it. 2. In a separate bowl, mix together Show kids how to: mayonnaise, yogurt, sugar and vinegar. < wash produce under cool running water. 3. Add mayonnaise mixture to salad and < measure ingredients and stir them mix well. together. 4. Refrigerate leftovers within 2 hours. < peel or cut vegetables. Makes 5 cups Prep time: 15 minutes