Vegetable of the Month
Broccoli
Broccoli belongs to the species Brassica; as well as cauliflower, Brussels sprouts, cabbage, collards, kohlrabi and large-leafed kale.
Broccoli likes cool temperatures and rich, well-drained soil. Broccoli can be planted when daytime temperatures cool to 60 degrees
F. or lower. Seeds can be started indoors and transplanted into the garden in fall and early spring.
Sow seeds 1⁄4 inch deep and 1 to 2 inches apart in pots or flats, and watch for germination in 5 to 17 days. Once the threat of hard
frost has passed, you can plant out seedlings that have at least 6 leaves, burying 1 inch of each plant’s stem and leaving 16 to 18 inches
between plants in your garden full of good-quality planting mix. 3 weeks after transplanting mix in organic fertilizer around each
plant.
Watch for pests, especially cabbageworms, cutworms and aphids. “Collars” made from cardboard cereal boxes work well to prevent
cutworms. Cut a strip 3 inches by 12 inches to wrap around the stem when transplanting in the garden. Cut a small slit to hold
together.
Harvest broccoli when heads are tight and green. Don’t expect your heads to get to supermarket size. Remove main head with a
sharp knife; leaving between 4 to 6 inches of stem. New side- shoots will then form and grow in a few weeks. If any of the buds open
into yellow flowers, the broccoli is past its peak, although still edible.
Health Benefits of Broccoli
Broccoli belongs to the species Brassica; as well as cauliflower, Brussels sprouts, cabbage, collards, kohlrabi and large-leafed kale.
Broccoli likes cool temperatures and rich, well-drained soil. Broccoli can be planted when daytime temperatures cool to 60 degrees
F. or lower. Seeds can be started indoors and transplanted into the garden in fall and early spring.
Sow seeds 1⁄4 inch deep and 1 to 2 inches apart in pots or flats, and watch for germination in 5 to 17 days. Once the threat of hard
frost has passed, you can plant out seedlings that have at least 6 leaves, burying 1 inch of each plant’s stem and leaving 16 to 18 inches
between plants in your garden full of good-quality planting mix. 3 weeks after transplanting mix in organic fertilizer around each
plant.
Watch for pests, especially cabbageworms, cutworms and aphids. “Collars” made from cardboard cereal boxes work well to prevent
cutworms. Cut a strip 3 inches by 12 inches to wrap around the stem when transplanting in the garden. Cut a small slit to hold
together.
Harvest broccoli when heads are tight and green. Don’t expect your heads to get to supermarket size. Remove main head with a
sharp knife; leaving between 4 to 6 inches of stem. New side- shoots will then form and grow in a few weeks. If any of the buds open
into yellow flowers, the broccoli is past its peak, although still edible.
Health Benefits of Broccoli
- Broccoli contains vitamins A, B, and C, as well as calcium, phosphorus, and iron.
- Broccoli provides special cholesterol-lowering benefits when steamed.
- Helps with vitamin D deficiency
- Digestive support
- Eye health
- Unique combination of antioxidant, anti-inflammatory, and pro-detoxification
components in broccoli make it a unique food in terms of cancer prevention and cardiovascular support
Top Seed Picks
‘Small Miracle’, ‘De Cicco”, ‘Packman’, ‘Early Purple Sprouting’, ‘Green Goliath’, ‘Purple Peacock’
One Pot Broccoli, Chicken and Rice Casserole
(Serves 5) c/o Nagi from RecipeTin Eats
Ingredients
• 2 tbsp unsalted butter
• 1 tbsp olive oil
• 1 onion , finely chopped
• 2 garlic cloves , minced
• 1 lb chicken thigh, cut into bite size pieces
• 2 ½ tbsp flour
• 2 cups milk
• 2 cups chicken broth
• 1 ¼ cups white rice, uncooked, long or medium grain
• 1 tsp dried thyme (or other herb of choice)
• Salt and pepper
• 1 large head of broccoli, broken / cut into small florets (14 oz - 1 lb)
• 2 cups shredded cheddar
• Finely chopped parsley
Instructions
• Melt butter and heat oil in a pot over high heat. Add onion and garlic, cook for 1 minute. Add chicken and cook until it changes
from pink to white.
• Turn stove DOWN to medium. Add flour and stir for 1 minute.
• Add half the milk, stirring as you go, and once incorporated into the flour add the rest of the milk and stir.
• Add broth, rice, thyme and a just pinch of salt and pepper.
• Stir, bring to simmer, then cover. Turn down to medium low and cook for 12 minutes.
• Remove lid – there should still be liquid on the surface. Working quickly, add broccoli, push down so it’s partly submerged,
cover and cook for a further 3 minutes until broccoli is just cooked.
• Preheat broiler. Remove lid and stir through half the cheese – don’t worry if it looks a bit too saucy, excess liquid gets sucked up
in minutes.
• Smooth surface, top with remaining cheese. Broil until melted (or just put lid on and allow to melt with residual heat on turned-
off stove).
• Serve immediately, garnished with parsley if desired.
