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I love broccoli Tuesday

19 Nov

I walked on the frosty ground this morning and passed my neighbor’s yard and where there was once a plethora of yummy broccoli to munch on while me and my cat prance through their garden, is now a barren plot of brown dry withered mulch. So this blog is a tribute to broccoli …

Whether you enjoy broccoli raw or cooked, you can benefit from its amazing nutrients. In addition to the sulfur-containing phytonutrients that all members of the Brassica family contain, broccoli is a good source of the carotenoids lutein and zeaxanthin, which have been shown to protect the eyes against macular degeneration. It is also an excellent source of vitamins C, A, K, folate, and fiber, and a very good source of manganese, tryptophan, potassium, b-vitamins, magnesium, omega 3’s, iron, calcium, zinc, and vitamin E. WOW right?

Below are a few easy broccoli recipe where you can use and enjoy the benefits of all parts of this fabulous vegetable. ..

My favorite easiest recipe that is wonderful, other than just munching on this good stuff raw, is simply to roast it. The buds on the broccoli florets toast to a crispy brown when you roast the sliced broccoli with a dab of olive oil or coconut oil. You can add salt if you like to taste. You can eat it plain or then pair it with this irresistible tahini garlic sauce, which is a very good source of copper and manganese, and a good source of calcium and B1, Zinc and magnesium, iron and phosphorus.

Toasted broccoli:

1 to 1 1/2 pounds broccoli crowns

2 tablespoons extra virgin olive oil or coconut oil

Salt and freshly ground pepper to taste

Tahini sauce:

1 garlic clove

Salt to taste

1/3 cup sesame tahini

2 to 4 tablespoons fresh lemon juice

1/3 cup water

Red pepper flakes as many as you like for the heat you desire

1. mash the garlic cloves to a purée with a generous pinch of salt. Transfer to a bowl and whisk in the sesame tahini, then lemon juice. The mixture will stiffen so add water, up to 1/3 cup water, until the sauce has the consistency of thick cream.

2. Preheat the oven to 450 degrees. Line a baking sheet with parchment paper. Slice the broccoli crowns 1/3 inch thick. Toss the buds with the olive oil, salt, and pepper. Place on the baking sheet in an even layer. Roast until the tops are nicely browned, stirring and flipping as needed mid way. Roast about 15 minutes total. Remove from the oven and transfer to a platter or to individual serving plates. Drizzle on the tahini sauce and serve.

How to use the broccoli stems…..

3 cups shredded broccoli stems (4 to 5 large stems)

Sea salt to taste

1 red bell pepper, cut thin

1 chile pepper or jalapeno (optional) minced

2 1/2 tablespoons seasoned rice vinegar

1 teaspoon Dijon mustard

Salt to taste

2 teaspoons minced or grated fresh ginger

1 small garlic clove, minced

1 tablespoon dark sesame oil

3 tablespoons olive oil

1 tablespoon black sesame seeds (great source of calcium)

cilantro peppermint and /or parsley minced optional

1. Place the shredded broccoli stems in a colander, let dry, sprinkle with salt, toss.

2. In a large bowl, combine the broccoli stems, bell pepper, parsley/cilantro, mint, and chili and toss together. In a bowl or measuring cup whisk together the vinegar, mustard, salt to taste, ginger, garlic, sesame oil and olive oil. Toss with the shredded vegetable mixture. Serve or refrigerate until ready to serve. Sprinkle each serving with black sesame seeds.

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Posted by on November 19, 2013 in Uncategorized

 

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