Easy Broccoli Recipe: A Delicious, Heart‑Healthy Way to Enjoy a Nutrient‑Packed Vegetable
April 17, 2026
Categories: The Farm at Trinity Health, Community Health
A member of the cabbage family that has been around for over 2,000 years!
Season: April - October
Storage and Preparation
Broccoli is a versatile vegetable that can be eaten raw, roasted, sauteed, or steamed. Broccoli can be served as a part of a balanced main meal or side dish. Rinse under cool running water before eating or preparing for a dish. Wrap broccoli in a damp paper towel and place in the refrigerator for storage for up to a week. Keep away from raw meat products to avoid the risk of cross-contamination if eating raw.
Nutrition
Broccoli is packed with heart-healthy vitamins and minerals. Its nutrient-rich nature can help lower cholesterol levels, improve blood pressure, and protect from cardiovascular diseases. It also contains antioxidant and anti-inflammatory compounds that can boost digestive, immune, and heart health. Adding broccoli to any dish will add volume, color, and nutrients to your meal!
Broccoli Recipes
Broccoli Tots
Ingredients:
- 12 oz broccoli florets
- 1 cup shredded cheese
- 1 egg
- 2/3 cup panko breadcrumbs
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ½ tsp salt, optional
Instructions:
- Preheat oven to 375°F.
- Add broccoli florets to a microwave-safe bowl with 2 Tbsp of water and microwave on high for 3-5 minutes, or until the broccoli is soft and fork-tender. You may also boil the broccoli I a small pot of boiling water for 3 minutes. Drain and finely chop into small pieces. I used kitchen scissors to finely chop the florets, but you may also use a food processor.
- Add the breadcrumbs, shredded cheese, egg, onion powder, garlic powder, and salt to the bowl with the broccoli. Mix until well combined.
- Scoop out tablespoon-sized portions of the mixture and shape them into a tot shape. Place the tots on a parchment paper-lined baking pan.
- Bake the tots for about 20-25 minutes, or until the edges begin to slightly brown. Shake the pan halfway through to even browning.
Broccoli and Mushroom Casserole
Ingredients:
- 2 lbs broccoli florets, cut into bite-size pieces
- 1 Tbsp olive oil
- 3-4 garlic cloves, minced
- 1 medium yellow onion, diced
- 1 cup button mushrooms, sliced or quartered
- 2 tsp smoked paprika
- 1 cup low-fat dairy or non-dairy milk
- 1 Tbsp cornstarch
- Sea salt and pepper, to taste
- 2 Tbsp panko breadcrumbs
Instructions:
- Preheat the oven to 350°F and lightly spray a 2-quart baking dish with cooking oil spray.
- Steam the broccoli and transfer it to the prepared casserole dish. Set aside.
- Heat oil in a large pan over medium heat. Add onions and sauté until translucent (3-4 minutes). Stir in the garlic, mushrooms, and smoked paprika and continue to cook, stirring occasionally for 5-6 minutes.
- In a small pot over medium heat, whisk milk, cornstarch, salt, and pepper until thick (2-3 minutes).
- Transfer the onion mushroom mix to the casserole and pour over the milk sauce.
- Stir the breadcrumbs in a small pan over medium heat, until golden, then sprinkle over the casserole.
- Bake in the preheated oven for 30 minutes.