Kids & Company Blog

Bold Broccoli

While sitting in front of my computer, thinking of all of the wonderful subjects I could discuss this week from the food and nutrition world, I came up with my weekly blog idea…or should I say crunched into my weekly blog idea! I love raw vegetables and broccoli in particular. You will find me working away with a container of crudité by my side pretty much any day of the week. I always make sure to have lots of delicious florets of broccoli mixed in. Bold Broccoli, as we call it on the new Kidco Kitchen menu, is served a couple times during our 4-week cycle.

I know, I know… isn’t broccoli the vegetable kids love to hate? Broccoli seems to get that “yucky vegetable” stereotype but it really is a valuable vegetable… and delicious! Broccoli can be served in many forms. Chop it, steam it, sprinkle some cheese on it, throw it in a soup or just eat it raw. It’s also packed with vitamins and minerals to keep you healthy.

Canada’s Food Guide recommends having one serving of a dark green vegetable each and every day. A serving of broccoli is about 125 mL or ½ a cup. Both the stalks and the florets are nutritious so make sure to eat it all! Broccoli is rich in vitamin A, vitamin C, vitamin K, potassium, fiber, and so much more. This super vegetable is also known to lower our risk for many types of cancers, heart disease and stroke. See! There really are lots of reasons to make broccoli one of your favourite veggies.

Even your really little ones can benefit from all that’s packed into these tiny trees. The fiber and vitamins added to a baby’s diet can help with their digestion. Broccoli is known to cause gas and discomfort though, so it’s best to start serving it to your child when they are 8 months of age or older.

The Kidco Kitchen Bitty Broccoli Cheese Quiche is receiving rave reviews from our favourite food critics. I attached the recipe below so you can try it out at home! Enjoy!


Kidco Kitchen Bitty Broccoli Cheese Quiche

*Serves 6*

What you need:

  • 4 eggs
  • ¼ cup 2% milk
  • 1 oz fresh broccoli
  • 1 oz parmesan cheese
  • 1 oz cheddar cheese


What to do:

1)   Chop your broccoli into small bite sized pieces. Shred your cheddar cheese.

2)   Combine eggs and milk.

3)   Add your parmesan cheese and broccoli to the mixture.

4)   Grease mini muffin trays and pour the mixture into the tins. Sprinkle some cheddar cheese evenly overtop of each one.

5)   Bake at 375 F until mixture is set and brown. This will take about 25 to 30 minutes.

6)   Remove from oven.

Let them cool for a bit and enjoy!



Chef Lisa Ruscica

Chief Food Ambassador

Kids & Company