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This is an old revision of Broccoli made by OpenMindSpace on 2014-01-18 21:27:15.
Broccoli
The broccoli (Brassica oleracea) is a plant in the cabbage family, which produces an edible green flower. This is a highly nutritious plant which is thought to help prevent diseases such as cancer and provides valuable nutrients for the body. Broccoli can also be sprouted, or grown as a microgreens microgreen.
Broccoli Microgreens
Broccoli microgreens can be grown in soil, in greenhouse trays. They are an excellent source of leafy green nutrition which can be produced in just a couple of weeks.
| Time to Maturation | 14 days |
|---|---|
| Seeds for 5x5 Tray | 2 tbsp |
| Seeds for 11x11 Tray | 1/3-1/2 cup |
| Seeds for 11x22 Tray | 2/3 - 1 cup |
| Soak Time | 8-12 hrs |
| Rinse | 8-12 hrs 2-3 times |
| Root Length for Planting | 1/16-1/8 inch |
Steps to Grow
- Soak for 8-12 Hours
- Rinse 2-3 times, or until roots are 1/16-1/8 inches long
- Spread sparsely over pre-moistened soil
- Cover with upside-down tray for 2-3 days
- Place microgreens under light after seed hulls are shed
- Mist plants every day or two
- Harvest when leaves turn green. Prior to harvest minimize watering so the plants store best in the fridge.
- Cut just above the soil medium.
see also
Broccoli Sprouts
Broccoli sprouts are a good source of disease-preventing greens, which can be produced in under a week, from dry seed to finished sprouts.
Broccoli Nutrition Values
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 141 kJ (34 kcal) |
| Carbohydrates | 6.64 g |
| Sugar | 1.7 g |
| Dietary fiber | 2.6 g |
| Fat | 0.37 g |
| Protein | 2.82 g |
| Water | 89.3 g |
| Vitamin A equiv. | 31 μg (4%) |
| beta-carotene | 361 μg (3%) |
| lutein and zeaxanthin | 1403 μg |
| Thiamine (vit. B1) | 0.071 mg (6%) |
| Riboflavin (vit. B2) | 0.117 mg (10%) |
| Niacin (vit. B3) | 0.639 mg (4%) |
| Pantothenic acid (B5) | 0.573 mg (11%) |
| Vitamin B6 | 0.175 mg (13%) |
| Folate (vit. B9) | 63 μg (16%) |
| Vitamin C | 89.2 mg (107%) |
| Vitamin E | 0.78 mg (5%) |
| Vitamin K | 101.6 μg (97%) |
| Calcium | 47 mg (5%) |
| Iron | 0.73 mg (6%) |
| Magnesium | 21 mg (6%) |
| Manganese | 0.21 mg (10%) |
| Phosphorus | 66 mg (9%) |
| Potassium | 316 mg (7%) |
| Zinc | 0.41 mg (4%) |
