Broccoli & Cauliflower

broccoli.jpg

Photo attribution: 

Flickr: Linda N.

cauliflower.jpg

Photo attribution: 

Flickr: Nick Saltmarsh

brussels-sprouts.jpg

Brussels Sprouts
Brussels Sprouts

Photo attribution: 

Flickr: Clyde Robinson

Foods Included

Broccoli, Gai Lan (Chinese Broccoli), Cauliflower, Brussels Sprouts

Description

Broccoli and brussels sprouts are typically green, while cauliflower can come in white, purple, or orange varieties. These vegetables taste slightly bitter when eaten raw, but much sweeter after being cooked.

Buy It

  • Choose broccoli with tight, green florets and firm stalks.
  • Broccoli and cauliflower should feel heavy for its size.
  • Brussels sprouts should be firm, compact, bright green, and free of yellow or wilted leaves.

Store It

  • Store broccoli and cauliflower unwashed in an open plastic bag in fridge. Don't store on the counter. Use within 1 week.
  • Store brussels sprouts in the refridgerator in a container without a lid to keep for several weeks.

Cook It

  • Rinse under running water.
  • Eat raw, steamed, roasted, or sautéed.
  • Cut broccoli and cauliflower florets into uniform pieces for even cooking; steam for 3-4 minutes or simmer in 1 inch of boiling water for 3-4 minutes.
  • Cooked broccoli should be bright green and tender-crisp; overcooked turns dark green and has lost nutrients.
  • For brussels sprouts, remove stems and yellow/discolored leaves; steam; can be eaten as a snack seasoned with salt/pepper

Why It's Great

Broccoli and Cauliflower:

  • Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
  • Vitamin C keeps our immune system strong and helps our bodies heal quickly.
  • Vitamin D is essential for strong bones.  Our body also absorbs Vitamin D from the sun.
  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.

Brussels Sprouts:

  • Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.
  • Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.
  • Vitamin A keeps our eyes working, our immune system strong, and our cells growing.
  • Vitamin C keeps our immune system strong and helps our bodies heal quickly.

Photo credits (clockwise from left)

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