We had 150 happy trick or treaters and their families this year at the farm for our family fun scavenger hunt. Thank you to all who came out and those who volunteered to help. It was a unique year with Covid challenges and our typical Fall Fair wasn't possible this year. We're so happy we could still bring families together for a low-cost and fun community get-together despite these challenges.

.Did you know that we have 3+ miles of trails to explore? Learn more about the trails here

Looking for a weekly pick up or delivery of fresh farm produce, meat, and products? Look for the Weekly Harvest Basket in our online store. Baskets sell out fast! We will post on our Facebook and Instagram when the produce is picked from the fields, baskets are ready within 24 hours from coming off the vine!

​​Marissa Schriver
Keene State College Dietetic Intern

Broccoli is a cool season crop that is part of the Cruciferous vegetable family, along with 
kale, cabbage, Brussels sprouts, cauliflower, bok choy, arugula, collards, watercress and radishes.
The term Cruciferous comes from the Latin word cruciferae meaning “cross bearing” because 
the four petals of these plants resemble a cross (Larson, 2014). Cool right?! Well broccoli is 
pretty cool as it is considered a cool season crop meaning that it can be grown in the spring or 
fall. 

Broccoli requires full sun and moist, fertile soil in order to grow properly. If you plan on 
planting seeds in the spring, it is best to plant seeds 2-3 weeks before the last spring frost but if 
you plan on planting in the fall, plant seeds about 12-14 weeks before the first fall frost 
(Stillman, 2016). It is important water the plant on a daily basis in order for it to grow to its full 
potential. 

You’ll know that your broccoli is ready for harvest when the buds of the head of broccoli 
are firm and tight, before the heads flower. If you see yellow petals, harvest immediately as the 
broccoli is slightly passed due. After harvesting, broccoli can be stored in the refrigerator for up 
to 5 days or frozen for about 1 year so you can have broccoli all year round! 
Broccoli is rich in folate, vitamin K and phytonutrients and a good source of vitamins C 
and A, and fiber (Larson, 2014). 

• Folate, or Folic Acid,is essential for pregnant women to prevent against birth defects and 

are also essential for older adults. Consuming an adequate amount of folate is necessary 
for a healthy liver, skin, hair, eyes and brain function. It can also be essential in reducing 
your risk of heart disease..  

•  Vitamin K is essential for regular blood clotting that is needed to control excessive 

bleeding and improve bone health (Ehrlich, 2013). Maintaining proper vitamin K levels 
ensures that if you get a minor cut or scrape, you won’t bleed more than you should. 

• Phytonutrients, which are rich in broccoli, have been found to be an essential component 

of reducing inflammation that is connected to an increased risk for several diseases such 
as heart disease, certain cancers, etc. (Larson, 2014). 

• Vitamins A and C are antioxidants needed to increase immunity and protect the body 

from infection and damage to body cells. They also aid in collagen production which is 
needed for healthy hair, skin and nails (Marcason, 2014). 

• Fiber helps keep you full and satisfied. Broccoli, as well as other cruciferous veggies, are 

a great source of fiber, contributing over 5g per cup. 

Broccoli sometimes gets a bad rap, especially amongst kids, but broccoli is not only nutritious, it
is also delicious! You can find several recipes listed below to incorporate broccoli into your diet
in unique ways.

Broccoli Nuggets 
Adapted from: http://www.eatright.org/resource/food/planning-and-prep/recipes/broccoli-nuggets-recipe
Makes 24 nuggets 

Ingredients

• 2 cups packed fresh broccoli**, finely chopped
• 3 eggs, whisked 
• ¾ cup reduced fat shredded cheddar cheese
• 1 cup panko breadcrumbs
• ½ teaspoon dried oregano
• ¼ teaspoon garlic powder 
• ¼ teaspoon salt 

Directions
​
1. Preheat oven to 350°F.
2. Place finely chopped broccoli plus 1 cup of water in a microwave safe bowl. 
Microwave for 2½ minutes or until tender but not mushy. 
3. After broccoli is cooked, remove and drain well. Place chopped broccoli in a 
large bowl and add in the whisked eggs, cheese, breadcrumbs, oregano, 
garlic powder and salt. Use a wooden spoon or your hands to combine well. 
Mixture should stick together without much effort.
4. Shape into nuggets and place on a lightly greased baking sheet. If you are 
having a hard time forming into nuggets, add in more breadcrumbs a 
tablespoon at a time.
5. Place formed nuggets on a baking sheet. Bake for 15 minutes. Flip once and 
bake for an additional 10 minutes.
6. Serve as is or with your favorite dip.
** If you choose to substitute frozen broccoli for fresh be sure to thaw and drain 
excess water. Nuggets should be crunchy, not soggy.

Broccoli Cheddar Quiche
Adapted from: http://cleaneatsfastfeets.com/2013/02/26/broccoli-cheddar-quiche/
Makes 8 servings 

Ingredients 

• 1 premade Quiche Crust 
• 2 Tbsp. Olive Oil
• 1 medium onion, diced (about 1/3 - 1/2 a cup)
• 2 cloves garlic, minced
• 2 bunches of broccoli, chopped (about 4 cups)
• 3/4 cup of low-fat sharp cheddar cheese,  shredded
• 3 Jumbo Eggs or 4 Large Eggs
• 1 cup skim or 1% milk 
• 1/2 tsp. pepper
• 1/2 tsp garlic powder
•  1/2 tsp. paprika
• 1/2 tsp. dry mustard
•  1/4 tsp. red pepper flakes
• 1/4 tsp. nutmeg​

​

Directions
1. Preheat oven to 350F. 
2. In medium saucepan, heat olive oil on medium heat and add diced onions. Cook until 
translucent (about 6 min.). Add minced garlic and cook for 1min more Add diced broccoli and
pepper and cook 6 min. more.  Remove from heat and let rest.
3. While the above is resting, whisk together eggs, milk and spices: 1/2 tsp. pepper, garlic 
powder, dry mustard, paprika, and 1/4 tsp. nutmeg and red pepper flakes in a small bowl. ​
4. Add the broccoli, onion and garlic mixture to the prepared quiche crust. Top with 3/4 a 
cup of sharp cheddar cheese. 
5. Pour egg and milk mixture over top. 
6. Bake about 40 minutes 

Roasted Garlic Lemon Broccoli
Adapted from:
http://allrecipes.com/recipe/144346/roasted-garlic-
lemon-broccoli/

Makes 6 servings
Ingredients

• 2 heads of broccoli, cut into florets
• 1 tsps. Olive oil
• ½ tsp. black pepper
• 1 clove garlic, minced
• ½ tsp lemon juice

Directions
1. Preheat the oven to 400 degrees F (200 degrees C).
2. In a large bowl, toss broccoli florets with olive oil, sea salt, pepper and garlic. Spread the
broccoli out in an even layer on a baking sheet.
3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork,
15 to 20 minutes. Remove and transfer to a serving platter.
4. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy
finish.

​

Resources
​
1. Ehrlich, S. D. (2013, July 16). Vitamin K. Retrieved May 15, 2017, from
University of Maryland Medical Center website: http://www.umm.edu/
2. Larson, H. (2014, November 4). The beginner's guide to cruciferous vegetables.
Retrieved May 15, 2017, from EatRight website:
http://www.eatright.org/
3. Marcason, W. (2014, December 22). Antioxidants - protecting healthy cells.
Retrieved May 15, 2017, from EatRight website: http://www.eatright.org/
4. Stillman, J., Hale, J. D., Burnett, J., Stonehill, H., Perreault, S., &
Boeckmann, C. (Eds.). (n.d.). Broccoli: Planting, growing and harvesting.
Retrieved May 15, 2017, from The Old Farmers Almanac website:
http://www.almanac.com/