1. Origin
2. Modern Cultivation
3. Impact
4. Nutritional Profile
5. Dietary Concerns
6. How to Eat it
7. Recipe: Roasted Broccoli

Origin

Broccoli is a member of the cole crops (also known as cruciferous vegetables), all of which are derived from a singular species known as Brassica oleracea L.. This includes kale, Brussels sprouts, cauliflower, kohlrabi, and cabbage and each of these foods share a genome with the wild type, Brassica. As with so many things, it’s difficult to prove exact origin of species, especially when it involves human cultivation and migration; however, most studies indicate Europe, broadly, as the birthplace of these Brassica plants. Very little evidence indicates Asia as a potential origin and within Europe there is a slight divide between the UK and Greece, but there is stronger evidence for the rocky shores of England. There is a fascinating paper that uses linguistic terms for “broccoli” in various ancient cultures to help identify the origin that some of you might be interested in reading. In the end, broccoli is just one form, or cultivar, of a group of plants that has been selected for it’s specific geno-/phenotype that gives us what we, today, call broccoli.

Modern Cultivation

This map, from World Population Review, shows where most of the broccoli is grown in the US, today, indicating California at the far top (15.5 million pounds in 2022) and Arizona coming in second (1.5 million pounds). Globally, China (10 million tonnes) is the top producer, followed by India (8.8 million tons), then the US (1.3 million tonnes), and then Spain (746,000 tonnes) (these are averages for annual production and vary year by year).

Additionally, it should come as no surprise that where broccoli is grown it is grown as a monoculture. This means that acres upon acres are filled with only broccoli. This is partly due to the use of specialized equipment, as well as efficiency reasons; however, it is unclear what the specialized equipment is for since a 2023 report from UC Davis indicated hand harvesting in California fields, the primary grower in the US. I wish my brain could wrap itself around the numbers better (I am not an economist or accountant, not by a long shot), but according to the charts in this study, there is just over a $6,000 cost per acre and about a $10,000 gross return. The interesting part is what they are spending the money on, however.

Impact

The impact is much like other monocultures where the lack of biodiversity causes soil erosion and nutrient depletion, excess water use, intensive pest control via chemicals, etc. Considering it is a cold-weather crop, it is also at risk due to rising temperatures. Furthermore, to reference the above study from UC Davis, the cost spent on hand harvesting and hand weeding, likely by day laborers, was pennies compared to office and corporate costs or the cost spent to kill and destroy wild life (plants, arthropods, vertebrates, etc.) then replenish the soil with fertilizers. As a consumer, I’d be decidedly disappointed if my stores stopped offering broccoli; however, one has to question the systems that exist if we are to make any sustainable changes.

Nutritional Profile

According to Healthline, one cup of uncooked broccoli contains the following nutrients….

Calories	35
Protein	2.3g
Carbs	5.6g
Fibre	2.2g
Fat	0.3g
Vitamin C	91% DV
Vitamin K	77% DV
Folate	15% DV

The most brilliant thing about vegetables is the fibre content. The calories matter less as they are a very imperfect measure of what an individual body is burning, storing, etc., but you could easily, and very healthily, fill up on 3 cups of broccoli and maintain a healthy weight – although, who wants just broccoli on their plate?

Broccoli also contains two anti-cancer compounds, sulforaphane and indole-3-carbinol, as well as kaempferol (inflammation, heart health, and others), carotenoids (eye health), and quercetin (blood pressure).

Lastly, while fresh is always my preference, frozen broccoli is also a good substitute, and while some health food stores offer powdered versions of many vegetables, the more a food is processed, the less nutritional value it has (not to mention the environmental impact processing can have).

Dietary Concerns

Food allergies are always a concern to look out for, and while there are reports, there is very little data out there to show useful numbers for broccoli allergies. If you suspect one, you should see an allergist to confirm.

Individuals with IBD or Chrohn’s are sometimes put on a low a FODMAP diet to determine the triggers of their gut distress. Broccoli is listed as a moderate to high FODMAP food, or a food to avoid as you are trying to determine said triggers. That being said, some foods that are rich in nutritional value sometimes cause gas build up in the gut, which is okay! No one has a flat stomach all day long, and to prevent some of the negative effects of fibre, staying hydrated for your body is a good idea and don’t hold it in

How to Eat it

RAW – Instead of ranch or store-bought dip, try:	COOKED – Don’t just steam and turn it into a soggy mess that no one wants to eat. Instead, try:
Hummus (homemade is super easy to do!)	Roasting! Pan roasting with parmesan cheese, garlic, salt, and pepper until it gets a little crispy
Olive oil and a little sprinkle of salt	Stir frying!
Greek yoghurt seasoned with a little garlic, dill, salt, and pepper	Bulking! Add it to casseroles, enchiladas, soups, pastas, quiches, and risottos
Salad Chop it up to make a cold broccoli salad	Topping! Top a baked potato, pizza, or savory tart with it
Slaw Shred it up to make a cold broccoli slaw	Puree! Blend it with other ingredients to make a green sauce, either for dipping or even as a pasta sauce

Recipe: Roasted Broccoli

I have several recipes I enjoy that incorporate broccoli, but none that quite make it the star of the show as simply roasting.

Ingredients:

1/4 c extra virgin olive oil (or enough to coat the broccoli)
1/2 tsp garlic powder
1/4 tsp red pepper flakes (add more if you like heat)
Salt & Pepper to taste
Optional: paprika and turmeric (adds a healthy boost to your dish)
1-2 crowns of broccoli, chopped into florets
Optional: parmesan cheese to top before eating

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Preheat the oven to 400-425, depending on your oven or how crispy you like it and line a baking sheet with parchment paper.

Cut the broccoli up into little florets

Mix everything together into a bowl (except broccoli and parmesan cheese)

Add broccoli and toss to coat

Spread evenly on pan and roast for about 20 minutes (or to desired doneness)