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Culture Your Broccoli – It’s Better



Cultured Broccoli

broccoliWhen I was growing up, my mom had a huge garden. She grew lots of broccoli and we would pick it for her. Even though broccoli is one of the plants least affected by pests, it is not uncommon to find worms on broccoli heads. Without a doubt, I was always the one to find those worms on my broccoli and often it was right before I put it in my mouth so I declared broccoli my least favorite vegetable. Many years later broccoli has redeemed itself and now is one of my favorites and my daughter Holli’s as well. I have two recipes made with broccoli that I absolutely love. One is a cultured Broccoli Salad in a Jar that is heavenly. The grapes and raisins give it a sweetness that counters the tartness of culturing and I take the juice and place it in salad dressing to give it a zing!

My daughter Maci just gave me another recipe that you can make in a snap. It doesn’t require that you ferment it first, but rather this recipe has a cultured topping to mix it all together. Here is why you should eat your broccoli.

brocolli saladCulture your Broccoli – It’s Better

When you eat cultured broccoli, it’s predigested and allows your body to receive more nutrients from your food. It also helps you digest the things you eat along with it. So, say you consume some proteins and some fats in your meal. Adding  a spoonful of cultured veggies will help you digest those foods easier in addition to receiving more nutrients. The good bacteria does this as they help break down the food into nutrients you can use. Broccoli has twice the vitamin C of an orange and more calcium than milk. It has anti-cancer properties, is anti-inflammatory, and has detoxifying qualities as well. It can even help you detox from airborne carcinogens thanks to the phytonutrient sulforaphane. There are dozens of reasons to eat broccoli and I can think of no better way than in these two recipes, but just watch out for the worms!

Check out the two broccoli recipes below.

Double Probiotic Broccoli Salad

Cultured Broccoli Salad in a Jar

20 Responses to "Culture Your Broccoli – It’s Better"
  1. Hi Donna, I was wondering if this is okay? I made the cultured broccoli salad in a jar and left it on the counter for 3 days (out of sunshine) then put it in quart jars in the refrig. That was a couple days ago. Today I opened the jars and they are bubbling and the juice is carbonated. It tastes good…but just wondering???
    Thank you

  2. Donna, you just have to soak the fresh broccoli in salt water and all those worms float to the top ?

  3. I was under the impression that an airlock would remove the need to weight the vegetables down. I really don’t like the idea of having to remove moldy produce from the jar and toss it. 🙁 I do have a couple of lids with airlocks. Haven’t done any vegetable culturing yet; getting close to dipping my toes in that water.

    Have finally started making kombucha…..mmmmm, love it.

  4. Would the same process be used for plain broccoli no sweet additives? Are the raisins and grapes necessary ? I cannot eat these. Do you have a recipe for curries cultured curried cauliflower as well?

  5. Hello Donna-

    Would you recommend a substitute for the kefir. I can’t do any dairy.


  6. Great idea using the grapes to top the fermenting salad! Question: I just bought some river rocks to use as weights to keep the veggies submerged under the brine. They will be washed & rinsed w/boiling water to sterilize them, but do you think they will give off too many minerals in the lactic acid brine? Will they be safe to use, and possibly even beneficial?

  7. These are all the vegetables that I find inedible when they are raw. For a salad bar, I can eat them only if they are blanched. Would blanching work in these fermentations? Or would the fermenting tenderize them as if blanched? Thank you. They look great.

  8. I find that for whatever reason, all brassicas would well with fermenting.

    Of course the all time favorite has to be cabbage and sauerkraut. And broccoli is also a great one to ferment.

    However all of them are great:
    cauliflower, (Try some curried cauliflower, wow is it good)
    brussel sprouts,
    mustard and collard greens,
    they are all brassicas, and all healthy for you, and all work out well with pickling and fermenting.

  9. Hi Donna,

    Can you make the cultured broccoli salad with frozen broccoli, or does it have to be fresh broccoli?


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