Broccoli is a versatile ingredient that can be used in soups, pastas, and even be baked.
As a side dish:
- Cheddar broccoli side dish: Pre-heat the oven at 350° F. Lightly coat a 9-inch square baking dish with cooking spray. Now, in a nonstick skillet, mix shredded broccoli (florets), onion, and water. Sauté over medium-high heat for about 5-8 minutes or until tender. Add water as needed so that the veggies do not dry up. Drain and set aside.
- In a bowl, mix egg, milk, and 3/4 cup cheddar cheese. Add this and pepper to the broccoli mixture. Stir well.
- Transfer the mixture into the prepared baking dish. Set this into a large pan filled with about an inch of water. Bake this without cover for about 45 minutes. Remove from the oven and top this with 1/4 cup shredded cheese and broil it for another 5 minutes. Let it rest for about 10 minutes before serving.
As a salad:
- Cold steamed broccoli is one of the best salads after work out. In a small saucepan, bring 1 cup of water to a boil. Add the broccoli to the boiling water and cook for 2-3 minutes or until tender and drain. Heat oil in a small pan over medium-high heat. Add garlic and sauté for half a minute. Add broccoli, lemon zest, salt, and pepper. Combine well and serve.
- Broccoli works very well with Asian spices and sauces, such as garlic, ginger, soya sauce.
- Curry broccoli omelet: A cup of shredded broccoli, two teaspoons of curry powder, 2 eggs, salt, and pepper. Whisk them all together in a bowl. Use coconut oil or butter to make the omelet. Steam broccoli if you need more moisture and roast the broccoli if you want a more smokey flavor.
- Broccoli, spinach, onion, coconut milk, and a whole bunch of seasonings can make a delicious soup. Kids love this especially with added cheese and garlic bread.
- Fill a large pot with water and bring to a boil. Add the pasta and cook until al dente (tender), 10-12 minutes, or according to the package directions and drain.
- Steam broccoli florets for 5-8 minutes.
- In a large bowl, combine the cooked pasta and broccoli. Toss with parmesan cheese, olive oil, and garlic. Season with salt and pepper to taste. Serve immediately.
- Broccoli and swiss cheese quiche
- Pasta with broccoli, sausage, and roasted red peppers
- Broccoli dip in a bread bowl
What are the health benefits of eating broccoli?
The following are a few health benefits of broccoli:
- Studies show that broccoli has cancer-fighting and immune-boosting properties because of its high polyphenol content.
- According to the research by the Institute of Food Research, broccoli may help reduce the blood LDL (low-density lipoproteins) cholesterol levels by 6% due to its high fiber content.
- The kaempferol present in broccoli may help lessen the impact of allergens on our bodies.
- Broccoli has significant amounts of omega-3 fatty acids, which are anti-inflammatory. It contains sulforaphane, a chemical that blocks the enzymes that can cause joint destruction and hence, lead to swelling.
- Broccoli has vitamin C, making it great for immunity. It also contains flavonoids called lutein, zeaxanthin, beta-carotene, which help restore eye health.
- Broccoli contains high levels of both calcium and vitamin K, which is important for bone health and prevention of osteoporosis. It also contains magnesium, zinc, and phosphorous that are good for bones. Because of these properties, broccoli is extremely suitable for children, the elderly, and lactating mothers.
- The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) damage to blood vessel linings that can be caused by inflammation due to high blood sugar levels.
- Broccoli is great for heart health because it contains fibers, fatty acids, potassium, and vitamins that help regulate blood pressure in the body.
Health Solutions From Our Sponsors
Harvard Health Care. Basil Broccoli. https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/recipes/colon-cancer-diet-basil-broccoli-recipe.html
Mayo Clinic. Broccoli Cheddar Bake. https://www.mayoclinic.org/healthy-lifestyle/recipes/broccoli-cheddar-bake/rcp-20049747
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