Broccoli Recipes Your Kid Will Love

This month we want to introduce you and your family to BROCCOLI

Children often refer to the unique, plant-like vegetable as TREES which can be a fun way to encourage picky eaters to try it. It’s often voted to be the favorite vegetable served at many of our schools!

Broccoli is considered a superfood by many health professionals because it is packed with so many nutrients essential for good health. It’s rich in fiber, iron, potassium, folate, and vitamins C, A, and K.

Did you know? One cup of broccoli has the same amount of vitamin C as a single orange! That makes broccoli another excellent choice to help boost your immunity during cold and flu season.

If you’re buying fresh broccoli, look for rich green crowns with closed buds that are firm to the touch. The stalks should be green and fresh as well. Avoid purchasing if you see shades of yellow or wilting. When storing broccoli, keep it loosely wrapped in an unsealed bag in the refrigerator to allow it to breath.

If saving time is important, you can purchase pre-cut fresh florets in the produce department at most grocery stores. They will likely be more expensive though. Another time-saving option is to purchase frozen broccoli. It typically comes in several varieties including chopped, florets, or riced. Look for options without added sauces or butter (which increase the fat and sodium content).

Broccoli is delicious raw, steamed, sauteed, or even roasted. So, power up your veggie routine with broccoli and try one of our veggie-forward recipes below!

Superfood Broccoli Salad*

(Serves 6-8 adults or 12-16 children)

Ingredients:

4 cups broccoli florets, chopped
1 (15 oz.) can chickpeas, drained and rinsed
¼ cup red onion, diced
1 cup fresh blueberries
⅔ cup dried cranberries
½ cup roasted sunflower seeds
⅔ cup feta cheese (optional)
¼ cup mayonnaise
3 Tbsp. honey
⅓ cup lemon juice
2 tsp. poppy seeds (optional)

Directions:

1. For young assistants: Have child combine the mayonnaise, honey, lemon juice, and poppy seeds (if desired). Set aside until ready to use.
2. Place broccoli florets in a large bowl.
3. Drain and rinse the chickpeas in a colander. Add them to the large bowl.
4. For young assistants: Have child add the onion, blueberries, cranberries, sunflower seeds, and feta cheese (optional) to the bowl.
5. Pour the dressing over the top and toss everything together until well combined to serve.
   

Lemon Roasted Broccoli*

(Serves 4)

Ingredients:

1 lb. broccoli florets (fresh)
⅓ cup panko breadcrumbs
2½ tsp. olive or avocado oil
1 lemon, halved
1 tsp. garlic powder
1½ tsp. onion powder

Directions:

1. Preheat oven to 425 degrees Fahrenheit.
2. On a large baking sheet, toss together broccoli florets, olive oil, garlic powder, and onion powder. Spread mixture out into one layer.
3. For young assistants: Have child sprinkle breadcrumbs over the top.
4. Roast for 20 to 25 minutes, stirring halfway through.
5. For young assistants: Have them squeeze lemon onto the broccoli before serving. 
   

Crispy Broccoli Rounds

(Serves 6-8)

Ingredients:

10 oz. riced broccoli, frozen       
2 cups cheddar cheese, shredded
1 large egg
2 Tbsp. flour
½ tsp. garlic powder

Directions:

1. Preheat oven to 400 degrees Fahrenheit.
2. Cook broccoli rice in the microwave according to package directions. Using a fine strainer, drain and squeeze out as much extra liquid as possible. Set aside to cool.
3. Line a baking sheet with parchment paper.
4. For young assistants: Have child combine broccoli rice, shredded cheese, egg, flour, and garlic powder in a bowl.
5. Make about 16 small balls with the mixture. Place them evenly spaced on baking sheet.
6. For young assistants: Flatten the balls using the back of a spoon (or the palm of a hand).
7. Bake for about 15 minutes or until they start to brown. Flip and bake an additional 8 to 10 minutes until they crisp up.

These recipes were designed to help kids ages 3 and up learn to eat and enjoy a wide variety of vegetables. They are veggie-forward and approved by the Partnership for a Healthier America to meet the Veggies Early & Often guidelines. Approved 11/7/23