Vegucation: Broccoli

About Broccoli

Broccoli is part of the cruciferous family along with kale, cabbage, cauliflower, brussels sprouts and many more. These veggies offer a lot of nutrients for few calories, so if you’re trying to eat healthier try to include more of them in your diet.

Why is it beneficial?

Consuming broccoli regularly can decrease the risks of many diseases like heart disease, obesity, and cancer, especially colon cancer. It has plenty of vitamin K that supports bone health in people of all ages, but especially children and older adults. The antioxidant vitamin C and vitamin A support healthy skin and help prevent signs of aging from the inside out.

When is it in season?

Local broccoli can be found in the spring and fall in Tennessee.

broccoliHow long will it keep?

You should eat your broccoli as soon as possible for the freshest taste, but you can store it in the refrigerator for 2-3 days. Just mist the heads with water and keep in the crisper drawer. Do not keep in a sealed container or wrapped tightly in plastic.


How can I prepare broccoli?

Besides the traditional way of steaming or boiling broccoli, there are other delicious ways to prepare it. Here’s a few ideas:

  • Roast it in the oven at 400 degrees for about 15 minutes (more or less depending on your oven) or until crispy. Season with parmesan and sliced almonds or red pepper flakes or any of your favorite seasonings.
  • Grate it and form broccoli tots. Combine the broccoli with egg and breadcrumbs and bake in the oven for a healthier version of tater tots.
  • Make a broccoli apple salad. I like this recipe from Cooking Classy.
  • Add cooked broccoli to your favorite protein like chicken or quinoa to create a classic well balanced meal.

You can always find new ways to put a twist on an old favorite.


Weekly Fig is a private membership association for local sustainable foods.

Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.