Broccoli

In season in SW Michigan

In season

Months from the MSU Extension seasonal availability guide. Weather shifts dates a little each year.

Key nutrients

%DV uses FDA Daily Values for adults and children 4+. Values are USDA lab averages scaled to the serving; your harvest may differ.

Wellness

A cup of chopped raw broccoli has about 31 calories, 81 mg of vitamin C (90% DV) and 93 mcg of vitamin K (77% DV). (USDA) The NIH Office of Dietary Supplements says the body needs vitamin C to make collagen, which helps wounds heal, and that vitamin C improves absorption of iron from plant foods and helps the immune system work properly. (NIH ODS) NIH ODS also says vitamin K is important for blood clotting and healthy bones, and that people who take the blood thinner warfarin (Coumadin) should get about the same amount of vitamin K each day. (NIH ODS)

Pick, store and use

• Pick

  Choose dark green, tight florets. Skip heads that are yellowish, open or wilted, with thick, tough stems or soft, slippery spots. (MSU Extension)

• Store

  Refrigerate in a plastic bag with holes and use within 3 days; the longer it's stored, the lower the vitamin content. (MSU Extension)

• Freeze

  Soak 30 minutes in salt water (4 teaspoons per gallon) to drive out insects, split into 1½-inch florets, blanch 3 minutes, then cool. (MSU Extension)

Where to get it nearby

No farm in our directory lists broccoli by name yet. Many farm markets carry more than their listing says, so it's worth asking.

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