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Healthy Eating Habits

Broccoli

Broccoli

Broccoli is available year-round, but its peak growing season is October through March. During this time the broccoli in your grocery store may have the best flavor (and the best price). Broccoli is often synonymous with “nutritious”. A preschooler serving (1/3 cup) of cooked chopped broccoli provides preschoolers with 80% of the daily value for vitamin C, 30% daily value for vitamin A, and almost 2g of fiber.

However, it is sometimes synonymous with “the vegetable my kids won’t eat”. This doesn’t have to be true. You may have to offer broccoli many times before your preschooler will eat it. You can also try adding it to her favorite foods such as chopped up in macaroni and cheese or spaghetti sauce. One of the best ways to help your preschooler learn to enjoy broccoli is to eat it yourself - Yes, you do need to eat your broccoli!

How your preschooler can help

Let her select a bunch of broccoli at the store. Help her look for dark green, compact buds with none opened to show the yellow flower and a stalk that is not too thick. Teach her new words as you pick out the broccoli; bud, floret, stalk. At home, have your preschooler wash the broccoli. Shaking extra water from the florets into the sink should be fun for her.

Simple broccoli tastes

Steam or boil broccoli until just cooked. The bright green color is appealing and the texture will be softer than raw, but still crisp. Run under cold water and test for coolness. Cut broccoli into bite size pieces. Then your preschooler can dip these pieces in her favorite dressing or soup. Arrange cut, cooked broccoli into a smiley face on top of her favorite pasta dish.

Make these broccoli dishes for the whole family. Your preschooler can help by washing the broccoli!

Broccoli Recipes adapted from meals.com

Broccoli Cheese Soup Broccoli & Cheddar Mini Quiches
Ingredients
3 cans (14 1/2 fluid ounces each) reduced-sodium chicken broth 1/2 cup water
2 packages (16 ounces each) frozen broccoli florets, chopped 1/4 cup all-purpose flour
1 small onion, coarsely chopped 1 cup (4 ounces) shredded cheddar cheese
1 teaspoon bottled minced garlic Shredded cheddar cheese (optional)
1 1/2 cups dry NESTLÉ® CARNATION® Instant Nonfat Dry Milk

Instructions

Estimated Times
Preparation Time: 10 mins
Cooking Time: 15 mins
Servings: 6


HEAT broth in large saucepan to boiling. Add broccoli, onion and garlic. Return to a boil. Reduce heat to low; cover. Cook for 5 to 7 minutes or until broccoli is tender. Remove from heat; cool slightly. Transfer half of vegetable-broth mixture to blender or food processor (in batches, if necessary); cover. Blend until desired consistency. Return to saucepan.


COMBINE dry milk, water and flour in medium bowl; mix well. Stir into soup; season with salt and ground black pepper, if desired. Heat through. Add 1 cup cheese. Stir over low heat until melted. Sprinkle with additional cheese.

Ingredients
1 can (12 fl. oz.) NESTLÉ® CARNATION® Evaporated Lowfat 2% Milk 1/4 teaspoon ground black pepper
3 large eggs, beaten 2 cups (8 oz.) shredded mild or sharp cheddar cheese
2 tablespoons all-purpose flour 2 cups chopped, frozen broccoli, thawed, drained and chopped
1/4 teaspoon salt 1/2 cup chopped red bell pepper

Instructions

Estimated Times
Preparation Time: 10 mins
Cooking Time: 23 mins
Cooling Time: 15 mins cooling

Servings: 12


PREHEAT oven to 350° F. Grease and lightly flour twelve 2 1/2-inch muffin cups.


WHISK evaporated milk, eggs, flour, salt and black pepper in medium bowl until blended. Stir in cheese, broccoli and bell pepper. Spoon 1/4 to 1/3 cup of mixture into each prepared muffin cup, filling almost to rim*. Stir mixture frequently to evenly distribute ingredients.


BAKE for 23 to 28 minutes or until knife inserted near centers comes out clean and tops are lightly browned. Cool in pans for 15 minutes. Run knife or small, flat spatula around inside edges of muffin cups. Carefully remove quiches.


*NOTE: Number of quiches that you get will depend on the size of your muffin cups. Bake time may need some adjusting.


Tips

Quiches can be made ahead and frozen. To reheat, place on baking sheet and bake in preheated 325° F. oven for 25 to 30 minutes or, place 2 to 4 quiches on microwave-safe plate and microwave on MEDIUM-HIGH (70%) power for 2 1/2 to 5 minutes or until hot.

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