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Eat Smart, Move More at Farmers Markets: Broccoli



Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Excellent source of numerous nutrients, including vitamin C, vitamin A, and folate. High in vitamin K and a good source of dietary fiber. Contains carotenoids and flavonoids that may be good for health.
  • Kids may be more likely to eat veggies that have catchy names, like Power Punch Broccoli.
  • Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.

Broccoli Salad

Number of servings: 8


6 cups broccoli, chopped into bite-size pieces
1 cup raisins
1 medium red onion, finely chopped
8 turkey bacon slices, cooked and crumbled
6 ounces plain nonfat yogurt


  1. In a bowl, add broccoli, onion, raisins, and bacon. Toss. 
  2. Add yogurt and mix well. 
  3. Chill for 1-2 hours. Serve.

Per serving: 123 calories; 3 g fat (1 g saturated fat); 6 g protein; 21 g carbohydrate; 3 g dietary fiber; 13 mg cholesterol; 218 mg sodium.

Vegetable Frittata

Number of servings: 8


Nonstick cooking spray
4 cups broccoli florets 
1 cup mushrooms, chopped
1/2 cup green peppers, chopped 
8 eggs
1/3 cup water 
1 teaspoon crushed Italian seasoning
1/4 cup low-fat cheddar cheese, shredded 
1 tablespoon Parmesan cheese, shredded


  1. Set oven to broil. 
  2. Wrap plastic handle of 10-inch skillet with foil to make it ovenproof. Evenly coat skillet with nonstick cooking spray. Heat to medium on stove. 
  3. Add vegetables and cook until tender crisp. 
  4. In a medium bowl, beat together eggs, water, and seasoning until well-blended. Add cheddar cheese. 
  5. Pour over vegetable mixture. Cover, cook in skillet until eggs are almost set, about 10-12 minutes. 
  6. Broil for 1-2 minutes more, to brown eggs. 
  7. Sprinkle with Parmesan cheese and cut into 8 wedges.

 Per serving: 99 calories; 6 g fat (2 g saturated fat); 9 g protein; 3 g carbohydrate; 1 g dietary fiber; 213m g cholesterol; 114 mg sodium.

Quick Tips

  • Choose broccoli with dark green, compact clusters and firm stems.
  • Store in a perforated plastic bag. Store broccoli in refrigerator for up to seven days.
  • Wash thoroughly under running water before eating, cutting, or cooking.
  • Steam broccoli by placing in a covered microwave-safe container with a small amount of water, low-sodium seasonings, and minced garlic. Cook on high for about 5 minutes, until tender crisp.
  • Grate broccoli and use like you would cabbage.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

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Publication Date

July 24, 2020