You have probably heard that cruciferous veggies are very good for you. It's true! Broccoli is in that family and has vitamins and minerals and is full of antioxidants. All of these things will keep you healthy. It's a cancer fighter, digestion aid, brain aid, just to name a few benefits.
You can prepare it in the usual ways: raw, grill, roast, stir fry, steam, etc. Today I'll show you new ways to incorporate more broccoli into your life. Let's see how:
BREAKFAST BROCCOLI QUINOA PATTIES
It's good to eat veggies for breakfast!
1 cup cooked quinoa
2 cups low sodium vegetable broth
1 cup shredded mixture of broccoli and carrots
2 flax eggs (1 tbsp flaxseeds to 3 tbsp water makes 1 egg)
1/2 cup almond flour
2 garlic cloves, minced
1 1/2 tsp garlic powder
1 1/2 tsp onion powder
2 tsp parsley
2 tbsp coconut oil or extra virgin olive oil (plus additional for cooking)
salt and pepper to taste
Rinse quinoa thoroughly then place in a sauce pan with 2 cups of low sodium vegetable broth. Once it reaches a boil, reduce heat, and let simmer for 15 minutes. The quinoa will absorb all the broth.
In a large bowl add 1 cup quinoa, shredded broccoli and carrots, flax eggs, almond flour, garlic, parsley, 2 tbsp of oil, and salt and pepper to taste, mix until well combined.
Drizzle a little coconut oil or extra virgin olive oil over a fry pan. Make palm size balls out of the mixture. Place on fry pan and flatten with a spatula.
Cook on both sides 2-3 minutes or until crisp golden brown then place on a plate lined with a paper towel to catch any oil drippings. Do not over saturate with oil.
Once cooked enjoy right away and top with vegan sour cream and parsley.
Store in an airtight container, will last in the fridge for up to 5 days, maybe a little longer. Enjoy!
Give this pesto variation a try.
1/2 cup basil, parsley, or cilantro
2 cups broccoli florets, lightly steamed and cooled
1/2 cup olive oil
1/3 cup pine nuts, macadamia nuts, or pumpkin seeds
salt to taste
1/2 tsp lemon juice
1 clove of garlic
pepper, to taste
Place basil (or parsley or cilantro) into food processor and process until broken into tiny pieces. Scrape sides, add rest of ingredients (except salt) and process again until smooth. Salt to taste and add more olive oil to desired consistency.
Place into an airtight container in the fridge until ready to use.
BROCCOLI VEGGIE BURGER
There are so many ways to make a meatless burger. Here is a broccoli version.
3 cups broccoli florets
8 oz sliced cremini mushrooms
2 tablespoons butter
1 1//2 teaspoons garlic powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1 egg beaten
1 teaspoon kosher salt
1/2 teaspoon cracked black pepper
1/4 cup corn kernels
1/4 cup diced onion
2 cups cooked brown rice
¼ cup arrowroot
Bring a pot of water to a boil and cook the broccoli for 2 minutes. Drain and lay the broccoli on a plate lined with paper towels.
In a large pan, melt the butter. Add the mushrooms, garlic, oregano and cumin. Stir until the mushrooms are soft. Let cool.
Finely chop the broccoli and add it to a large bowl.
Chop the mushrooms and add to the bowl with the corn and diced onion.
Add the beaten egg and season with the salt and pepper. Mix to combine.
Add the arrowroot followed by the cooked brown rice and fold through.
Using a spoon, fill a 1/2 cup measuring cup with some of the mixture, packing it tightly.
Turn the cup over and dump the burger out onto a baking tray lined with parchment paper.
Repeat this process using extra arrowroot if things get sticky. You may need to wash your hands a few times also.
Once all of the burgers are on the tray, sprinkle the tops with a little more arrowroot and gently press down with the palm of your hand making the burger thinner (it'll cook faster this way). Heat the oil in a pan and over a medium heat, sauté the burgers for about 5 minutes each side checking that they don't get too brown.
Serve the burgers on lettuce leaves.
Broccoli bread? Give it a try. I've made bread with zucchini, cauliflower and plantains, why not broccoli?
1 large head broccoli, riced
1 cup almond flour
¼ teaspoon salt
¼ teaspoon ground black pepper
Preheat oven to 350°F (175°C) and place a rack in the middle.
Line a baking sheet with parchment paper and lightly grease it. Set aside.
In a large bowl combine all ingredients and mix really well.
Separate mixture into two portions.
Carefully press each portion into a large rectangle about ¼-inch thick.
Bake for 30 minutes.
Let cool completely before peeling off the parchment paper.
Slice each flatbread into four and store in a container.
CHICKEN BROCCOLI CASSEROLE
The twist on this version is the sauce is dairy free.
4 cups cooked and shredded chicken
2 tbsp olive oil
2 heads broccoli, florets removed
10 cremini mushrooms, sliced
1/2 small onion, diced
1 cup chicken broth
1 recipe Vegan Alfredo Sauce (https://downshiftology.com/recipes/vegan-alfredo-sauce/)
salt and pepper, to taste
rosemary, for garnish
Make the Vegan Alfredo Sauce and set aside. This can also be made the day before and stored in the fridge.
Preheat the oven to 400F
Heat the olive oil in a large sauté pan over medium heat. Add the sliced mushrooms and diced onion and stir for 3 minutes. Add the broccoli florets (make sure they're in bite-sized pieces and not too large) and stir for another 3 minutes or until the broccoli is crisp-tender and bright green.
Place the shredded chicken in a 9x13-inch casserole dish, covering the bottom. Add the sautéed mushrooms, onions and broccoli in a flat layer on top.
Stir the chicken broth into the Vegan Alfredo sauce, and then pour on top of the broccoli in the casserole dish. Use a spatula if needed to make sure everything is well coated.
Cook the casserole for 20-25 minutes. The sauce should be bubbling and slightly reduced and thickened. Garnish with fresh rosemary if desired and serve immediately.
Broccoli doesn't have to be boring. These recipes prove it. Incorporating other ingredients give you a well balance meal and new ways to enjoy old favorites. Keep trying to get 5-10 servings of vegetables a day. That may seem daunting, but with recipes like these you can do it.
Here's to your health! Happy Cooking!