Why are broccoli and broccoflower good for us?

Local small head broccoli

Local Broccoli from Wilberforce. Small head and eat the stems and leaves.



All things green we can be passionate about as we know they protect our planet, provide us with great vitamins, cover the ground, and provide a weekend past-time – mowing the lawn.


Sometimes we discover things by mistake and when a farmer  had his cauliflower growing next to his broccoli cross-pollination happened and resulted in Broccoflower.  How is this so? They belong to the same species ‘Brassica oleracea‘ and so possible.

Even more amazing  (we think the historical research mind-blowing) that Broccoli resulted from cross-breeding in the 6th Century from leafy green crops in the North Mediterranean area. Cauliflower is also a highly cross-bred plant. As with lots of crosses the flavour changes. Broccoflower is milder, tenderer, and slightly sweeter  than either broccoli or cauliflower. So undercook it or it can become stringy.


Broccoflower is a cross between cauliflower and broccoli. Undercook it.

STORE: Store Broccoflower unwashed, tightly wrapped  in the refrigerator and it will last up to 5 days or so. Wash thoroughly just before using. High in vitamin C, folic acid and copper.

COOK: Cook and eat broccolflower as you would broccoli or cauliflower — raw, steam, boil, roast, or sauté. When cooking add some lemon juice to the water and it will keep the bright green colour.

GOODNESS: High in vitamin C, it is a good source of foliate and is low in calories and carbohydrates  Cruciferous vegetables contains compounds that may help the body to defend itself against certain types of cancer. In them they have phytonutrients called ‘isothiocyanates’ –  sulforaphane and indole-3-carbinol. Research indicates quite a lot about sulforaphane which has the ability to increase the capacity of the liver to detoxify harmful, cancer-causing compounds. Just some cancers they appear to affect: Leukaemia         Lung cancer    Ovarian cancer 

So go green and bring out the green flowers for dinner.

Curry Broccoflower
Recipe Type: Baking
Cuisine: Indian
Author: Jayne
Serves: 2
Curry Broccoflower the kids will love to cook.
  • 1 head broccoflower, wash then break into bite size pieces
  • 1 tbs curry powder (Curry Masters Vegetable Curry)
  • 2 garlic, chopped
  • 1 tbs lemon juice
  • 1/2 tbs olive oil
  • Salt and pepper to taste
  • Australian Seed Sprinkle Harvest Hub under Salads)
  1. Preheat oven 180C.
  2. In a mixing bowl put broccoflower and all other ingredients. Season to taste. Place broccoflower pieces on a baking tray with baking paper and bake for 45 minutes. Sprinkle Australian Seeds on top. Crunch Power Serve.



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Over the rainbow with Colourful Swiss Chard

Chard in the field

Chard in the field Grima Farm

Packed with flavanoids, a powerful antioxidant that can help prevent cancer.


The flavanoids attack ‘free radicals‘ associated with the creation of rogue cells that can lead to cancer.

To Store: Do not to wash your chard until you are about to use it, so keep it in an airtight bag, up to 5 days. Freeze if not using soon –  Blanch by popping into hot water for 2 minutes, then icebath, dry off then into a bag and freeze.

Aside from the health benefits, this farm fresh veg looks very colourful on the dinner plate. You can cook it like green silverbeet: steam, stir-fry, or cook in a pie or frittata.

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Broccoli – the Super Veg!

The local broccoli from Windsor appears to have more amazing properties than at first thought. We currently are aware that it is said to protect against some cancers, especially bowel and prostate.

SUPER BROCCOLI – Studies have shown that men with broccoli-rich diets have a reduced risk of aggressive prostate cancer. Meanwhile, using conventional natural breeding techniques, rather than genetic engineering, a ‘Super Broccoli’

Harvest Hub Broccoli from Windsor

Small head Broccoli from the Saad brothers

known as Beneforte has been developed. It was discovered that the plant chemical, glucoraphanin, may protect the body against heart disease and some types of cancer.

The enzyme myrosinase transforms glucoraphanin, a glucosinolate, into sulforaphane upon damage to the plant (such as from chewing). Sulforaphane is particularly abundant in broccoli, but also found in other cruciferous vegetables such as cauliflower and kale.Try Kale it’s a really great veg.

British scientists have developed Beneforte which has two to three times more glucoraphanin in it.


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