Broccoli per head (aprox. 300g)

$6.50

SKU: BROCHEAD Category: Tags: , ,

Description

What to look for

Choose compact bud clusters with no yellow colouring or large open buds. Heads should be dark green or have a purple tinge (except for Romanesco, orange broccoli and broccoflower โ€“ they are a lighter, brighter green).

Availability

Available: all year.

Store

Refrigerate in paper bags. Use promptly.

How to prepare

Trim stalks and divide heads into even sized portions. The stalks can be left attached to the florets. Alternatively, stalks can be removed, sliced finely and used in stir fries and soups; or julienned and used in coleslaw. Broccoli is usually eaten cooked โ€“ however, cook only until tender and still slightly crisp. Cook using methods such as steaming, microwaving and stir frying. To blanch, simply place portions in boiling water for 1-2 minutes, drain and cool under cold running water. Blanching improves taste, colour and texture.

Ways to eat

Broccoli is one of the most versatile vegetables. It can be served raw or lightly blanched and used in salads, pasta dishes, omelettes, quiches, soups and as a side dish. Clickย hereย for recipes.

Cooking methods

Boil, steam, microwave, roast, stir fry.

Nutrition

Broccoliย is a good source of vitamin C, and one serving [1 cup] easily provides an adult’s vitamin C requirements for a day. It is also a source of dietary fibre, folate, niacin, riboflavin, vitamin A, vitamin B6, and contains a dietary significant amount of potassium. Phytonutrients, including glucosinolates, phenolic compounds and carotenoids, are abundant in broccoli.

Broccoliniย is a good source of vitamin A and vitamin C.

Nutrition tables

BROCCOLI Raw
Nutrition Information
Serving size: 1 cup = 91g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 127/30 1% 140/33
Protein (g) 3.4 7% 3.8
Fat, total (g) 0.5 1% 0.5
ย – saturated (g) 0.04 0% 0.04
Available carbohydrate (g) 1.6 1% 1.8
ย – sugars (g) 1.6 2% 1.8
Dietary Fibre (g) 3.1 3.4 A source of dietary fibre
Sodium (mg) 7 0% 7.4
Vitamin C (mg) 90 225% RDI* 99 A good source of vitamin C
Folate (ยตg) 45 22% RDI* 49 A source of folate
Niacin (mg) 1.1 11% RDI* 1.2 A source of niacin
Riboflavin (mg) 0.17 10% RDI* 0.19 A source of riboflavin
Vitamin A Equiv. (ยตg) 96 13% RDI* 105 A source of vitamin A
Vitamin B6 (mg) 0.3 19% RDI* 0.33 A source of vitamin B6
Potassium (mg) 319 350 Contains potassium
Thiamin (mg) 0.07 7% RDI* 0.08
Vitamin E (mg) 0.89 9% RDI* 0.98
Iron (mg) 0.5 5% RDI* 0.6
Zinc (mg) 0.4 4% RDI* 0.5
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
ย *Recommended Dietary Intake (Average Adult)
Source: FOODfiles 2018
BROCCOLINI Cooked
Nutrition Information
Serving size: 8 stalks = 85g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 146/35 2% 168/40
Protein (g) 3.0 6% 3.5
Fat, total (g) 0.0 0% 0.0
ย – saturated (g) 0.0 0% 0.0
Available carbohydrate (g) 6.0 2% 6.9
ย – sugars (g) 2.0 2% 2.3
Dietary Fibre (g) 1.0 1.2
Sodium (mg) 25 1% 29
Vitamin A Eqiuv. (ยตg) 225 30% RDI* 259 A good source of vitamin A
Vitamin C (mg) 52 130% RDI* 60 A good source of vitamin C
Calcium (mg) 48 6% RDI* 55
Iron (mg) 0.48 4% RDI* 0.55
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
ย *Recommended Dietary Intake (Average Adult)
Source: Information courtesy of Fruits & Veggies More Matters
Data not available for Broccolini in New Zealand Food Compositon Tables