veggie of the month - broccoli

March Vegetable of the Month: Broccoli

Live Well Sioux Falls and the Sioux Falls Food Council is proud to present the Eat Well, Live Well campaign! Each month this campaign will highlight a new fruit and vegetable.

The March Vegetable of the Month is Broccoli!

Did you know…

  • Few people knew about broccoli in the United States until the 1920s, when the first commercially grown broccoli was harvested in Brooklyn, New York.
  • Today, more than 90% of broccoli grown commercially for the United States is grown in California.
  • Vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Broccoli is a dark-green vegetable.
  • Broccoli can be eaten in a variety of ways – fresh, cooked, cooked from frozen, or even pureed. All forms count toward the daily recommended amount of vegetables. The amount that each person needs depends on age, gender, and physical activity level.
Age Range Daily  Vegetable Recommendation
2-3 1 cup
4-8 1.5 cups
9-13 2 – 2.5 cups
14-18 2.5 – 3 cups
19-30 2.5 – 3 cups
31-50 2.5 – 3 cups
51+ 2 – 2.5 cups
  • A ½ cup of cooked broccoli is an excellent source of vitamin A, vitamin C, vitamin K, and folate; a good source of fiber; and a source of vitamin B6 (pyridoxine), riboflavin, and potassium.
  • A ½ cup of fresh broccoli is an excellent source of vitamin C and vitamin K, and a source of vitamin A and folate.
  • If you have an abundance of fresh broccoli and can’t get it eaten before it goes bad, blanch it and then freeze it! Blanch broccoli by boiling for 3 minutes or steaming for 5 minutes and then placing it in ice water immediately after. Blanching vegetables before freezing them is one of the best ways to preserve flavor, color, and nutrients.
  • Check out these videos for helpful tips on broccoli selection, storage, and preparation.

Try this flavorful dip to go with fresh broccoli:

1 cup fat free sour cream
2/3 cup salsa
1/2 cup chopped green onions
1 teaspoon garlic salt
4 cups broccoli, cut into small pieces

1. Combine sour cream, salsa, green onions, and garlic salt in a bowl. Stir well.
2. Makes 16 servings at ¼ cup broccoli and 2 tablespoons dip.

Nutrition information per ¼ cup broccoli and 2 tablespoons dip:
Calories 26, Carbohydrate 6 g, Dietary Fiber 1 g, Protein 1 g, Total Fat 0 g, Saturate Fat 0 g, Trans Fat 0g, Cholesterol 1 mg, Sodium 165 mg


The featured Sioux Falls chef and restaurant this month is Chef Shane Gilbertson, the kitchen manager for the new store kitchen at the recently remodeled Co-op Natural Foods.  Learn more about broccoli and get Chef Shane Gilbertson’s Sweet Broccoli Salad recipe with this Pick It! Try It! Like It! fact sheet.

Don’t stop there! Find ways to promote broccoli at your work, school, childcare, and in your community!

Sources: Eat Well, Live Well Campaign, Pick It! Try It! Like It!, Network for a Healthier California – Harvest of the Month, & Fruits & Veggies More Matters.