Nutrition

Broccoli is a great source of a range of micronutrients including vitamins A, C, E and K, some of the B vitamins such as folic acid and minerals like iron, potassium, calcium, selenium and magnesium. These vitamins and minerals are brilliant for supporting our immune system and bone health. Studies have linked the consumption of cruciferous vegetables like broccoli to heart health and due to its vitamin K and fibre content. 

Shopping Guide

When shopping for broccoli look out for dark green florets, these are richer in nutrients like vit C and beta carotene. If buying early season broccoli, make sure to use it up quickly as it doesn’t last as long!

Storage

Broccoli keeps fresher for longer when stored in the fridge. Keep tenderstem broccoli in its packaging until you are ready to use it to keep it fresh, and once it’s open use ASAP. You could try spraying your florets with water and wrapping them in a damp cloth or tea towel, to help them stay fresh for longer. You can freeze broccoli by blanching in boiling water for just 2-3 mins, letting it cool and then freezing laid out on a tray in the freezer for a couple of hours before storing in a freezer bag or airtight container for up to 6 months.

Preparation

The joy of tenderstem is that it comes ready prepped! Simply fry, steam or boil them until just starting to soften, just a few mins! If you really want to rock the broc – steam or boil for only 2 mins then toss the florets into a frying pan on a medium heat with chopped garlic and olive oil, sauté for 3-5 mins then sprinkle with lemon juice, salt and pepper, and devour them.

Kids in the Kitchen

For a younger child, why not get them to wash the florets or toss them in the other ingredients?

For an older child, see if they want to help with more steps in a recipe – they could help you chop, grate or stir in other ingredients.

Sensory

Why not explore what broccoli feels and looks like when prepared in different ways? Get a few florets prepared in different ways for them – raw, frozen, boiled or steamed, roasted… Or try different forms of broccoli (regular, purple-sprouting and tenderstem). Ask your child what they remind them of in different forms, and encourage them to touch and smell them to see if they feel and smell different to each other, too. If they feel up to it, they could even try a little nibble or lick of the different ones to explore the varied tastes and textures, and see which one is their favourite!

Serving

Next time you make a meal with broccoli, try to get your kids involved in small ways wherever you can – when serving it up, why not let your child help you plate it and see if they can come up with a funny name for the dish.

Find the best ways of involving your own child and their skills and interests on our Roles for Kids page.

Activities

Why not try making a broccoli face mask a cut-out and colour broccoli, or veg crown?

Or grab some of our free games & puzzles with broccoli like our Broccoli Veg Surveillance game?

Kids more interested in science? Try Stefan Gates’ videos, including how to explore colour, patterns and shape using broccoli here.

Find loads more free broccoli-themed crafts here and games here.