Cropedia:Broccoli

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Broccoli

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Source: http://www.flickr.com/photos/jdickert/862036019/

Years grown at UBC Farm/LFSOG: ten/two

Growing conditions

Successful growth requires moderately fertile, moist, non-acidic soil; ideally with high amounts of nitrogen and calcium. Like all vegetables, all-day sunshine is preferred; however, broccoli and its close relatives are known for their tolerance to both frost and cool cloudy weather. Seeds may be sown indoors and later transplanted for an early harvest or outdoors (direct seeding) for a later harvest.

To sow seeds indoors, begin by placing three to five seeds one and half cm deep in a small container of potting soil. Sprout the seeds at about 30 C, then grow under lights at about 20C for two to three weeks. Thin to one seedling per container by the time one true leaf has developed. Then transfer to a cold frame (a wood frame with a glass or plastic lid) once plants have two true leaves. When the seedlings have developed three true leaves they may transplanted outside. Use hot caps (made from translucent two liter plastic jugs) to protect seedlings initially.

Sowing seeds outdoors is a simpler process, start by placing clusters of four to five seeds one and half cm deep in well fertilized soil 50 to 60cm apart. Thin to keep the best seedling per cluster, complete thinning by the time three true leaves have developed. Growing broccoli to edible size requires that the soil moisture be kept above 70% at all times and that there be no lack of soil nutrients. Thus, fertilizing with a complete fertilizer through the growing season may be needed. A recipe for a complete organic fertilizer suitable for coastal BC is given below:

Four parts seed meal (cottonseed or canola meal) Half part lime Half part phosphate rock or bone meal Half part seaweed meal If the above recommendations are followed, then pests are generally not a problem (Solomon, 2000).


Seasonality

Since there are two main types of broccoli: Italian, harvested in the summer/fall and over- wintering, harvested in the spring, fresh broccoli can be enjoyed for much of the year.

To be eating broccoli in June one must sow their seeds indoors early in February and transplant them outside by late March. Alternatively, one can sow their seeds outside directly starting in early April and into early July. This allows a potential harvest to begin in July and continue into October.

Overwintering broccoli should be sown in late July to early August allowing for harvest from March to May (Solomon, 2000).

Nutritional Information

Broccoli justifies special recognition for its many nutritional benefits, recent studies have found many health benefits associated with its consumption. Phytonutrients, such as sulforaphanes and indoles, present in broccoli have been proven to have cancer-fighting properties. Furthermore, broccoli consumption is known to support stomach health, strengthen bones, prevent heart disease, boost the immune system, and help prevent cataracts.

To get the maximum health benefits from broccoli, eat it lightly steamed or raw rather than boiled or microwaved. When selecting broccoli look for florets with dark green, blue-green, or purple-green color and tightly closed buds. Avoid any limp or hallow stalks.

Fresh broccoli should be stored unwashed (wetness promotes spoilage) in an open plastic bag in the fridge, it will keep for about a week. Broccoli can also be stored for up to a year if blanched and then frozen. Excess cooked broccoli should stored in a air-tight container in the fridge, it will keep for several days (The World's Healthiest Foods, 2010).


Nutrition Facts/Valeur Nutritive
Serving Size: 250 g (raw)
Amount Per Serving %Daily Value*
Calories 32
Total Fat 0g 0%
   Saturated Fat 0g 0%
   Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 31mg 1%
Total Carbohydrate 6g 2%
   Dietary Fiber 2g 9%
   Sugars 1.6g
Protein 2.6g
Vitamine A 0%
Vitamine C 140%
Calcium 4%
Iron 5%
* % Daily value based on a 2000 calorie diet


Note: Nutritional information derived from data provided by Health Canada.

Recipes

Miso Stir-Fry

Miso is a great way to extra flavor and nutrition to your dish at the same time. This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand— in fact the more variety, the more nutritional value. Enjoy!

Prep and Cook Time: 25 minutes Ingredients:

1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)

1 medium onion, cut in half and sliced thick

1 TBS minced fresh ginger

3 cloves garlic, pressed

1 medium sized carrot, peeled and sliced very thin

2 cups small broccoli florets, about 1/2-inch pieces

1 cup shredded green cabbage

4 oz firm light tofu, cut into 1/2-inch cubes

2 TBS light miso

2 TBS tamari (soy sauce)

2 TBS rice vinegar

salt and white pepper to taste

1 tsp toasted sesame seeds

  • For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki

Directions: Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits. Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water. Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly. Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes. Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu. Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve. Serves 6 Serving Suggestions:

Serve with Brown Rice Healthy Cooking Tips:

Make sure your vegetables are cut and ready before you start to stir-fry. By slicing your carrots thin and cutting broccoli into small florets they will cook al dente-soft outside and crisp inside. Also, the cabbage will start to release water and dilute the flavor of your dish if you cook it too long. Slicing it thin and only cooking it for a couple minutes prevents it from releasing excess liquid (The World's Healthiest Foods, 2010).


Steamed Broccoli and Kale

A super simple side dish to compliment any meal.

Prep and Cook Time: 10 minutes

Ingredients:

1 Large broccoli head 6 Medium kale leaves

Directions: Lightly steam chopped broccoli and kale. Season with nutritional yeast and lemon juice.

Serves 4

Additional usage inventory

Commercially made broccoli extracts are available for use as an immune enhancer. Its use is recommended for those with weakened immune systems such as smokers and cancer patients (Farmvita, 2008).

Broccoli sprout extract may be used in future sunscreen products as recent research has shown it protects the skin from ultraviolet radiation (Naturalnews, 2010).


Academic connections

The use of over-winter cover crops with overwintering broccoli was studied at the UBC farm during the winter of 2004/2005. Cover crops benefit the soil by reducing erosion and retaining nutrients otherwise lost to leaching due to rain. Unfortunately, these benefits come with costs… Broccoli suffered from disease during the spring due to humid condition brought on by being crowded by the cover crops. This study highlights some of the challenges of growing overwintering broccoli in our wet climate (Rekken & Bomke, 2005).

References

Buck, P.A. (1956). Origin and Taxonomy of Broccoli. Economic Botany, 250-253. doi: 10.1007/BF02899000

Famavita. (2010). Broccoli Extract. Retrieved from http://www.farmavita.net/content/view/54/5

Naturalnews. (2008). Broccoli Juice Proven to Protect Skin Better than Sunscreen

       Retrieved from http://www.naturalnews.com/023250_broccoli_cancer_sunscreen.html


Rekken, G. & Bomke, A. (2005). The UBC Farm Cover-up Cover-cropping with over- winter broccoli, that is. BC Organic Grower, 7-8. Retrieved from

       http://www.certifiedorganic.bc.ca/publications/bcog/issues/Vol8N3.pdf

Solomon, S. (2000). Growing vegetables west of the Cascades : the complete guide to natural gardening. Seattle, WA: Sasquatch Books

The World's Healthiest Foods. (2010). Broccoli. Retrieved from http://whfoods.org/genpage.php?tname=foodspice&dbid=9

Additional notes

  • Broccoli, also known as Brassica oleracea Italica, has a long history of cultivation. Some 2000 years ago the first precursors to modern broccoli were recorded in Greek history. Members of the Brassica genus originated from wild cabbage native to coastal Europe. The Brassica genus also includes mustard greens, rutabaga, cabbage, cauliflower, brussel sprout, turnip, kale, kohlrabi, and others.
  • Broccoli has been popular in Italy for most of its history, Italian Americans popularized it in North America around 1920. Its nutritional benefits were also recognized around this time through developmental studies on rats; this too helped to popularize this vegetable (Buck, 1956).

Lessons from the UBC farm:

  • Difficulty of Growing: 3 (on a scale of 1 to 5, where 1 is the easiest and 5 is the most difficult)
  • Start indoors to allow for early maturation as broccoli does not cope well with hot weather typical of late summer. Clubroot, a fungal disease affecting the roots of Brassicas, is easily spread through contaminated compost so avoid using compost from unknown sources. If clubroot becomes a problem do not plant any Brassicas for at least four years (Tim Carter, UBC Farm Production Coordinator, personal communication, March 16, 2010).