Broccoli

Broccoli Description:

Broccoli is a vibrant green vegetable known for its dense, tree-like florets and thick stem. It has a mild, slightly bitter flavour with a hint of earthiness. Often enjoyed cooked or raw, commonly steamed, roasted, or stir-fried, and is a popular addition to soups, salads, and casseroles. Its versatility makes it an easy and delicious ingredient in a variety of dishes, complementing a wide range of flavours and cuisines.

Broccoli Health Benefits:

Rich in vitamins C and K, fibre, and antioxidants, promoting immune function, bone health, and digestive health. It supports heart health by reducing inflammation and cholesterol levels. Additionally, it contains compounds that may aid in detoxification and protect against certain types of cancer and chronic diseases.

Preparing:

Start by rinsing the florets under cold water to remove any dirt. Trim the tough bottom of the stem and cut the broccoli into smaller florets. If desired, you can peel the stem and slice it into smaller pieces to cook along with the florets. Steam, boil, sauté, or roast the broccoli, depending on your recipe. For roasting, toss with olive oil, salt, and pepper before cooking for added flavour.

Recipe:

Roasted Broccoli with Garlic and Lemon

Ingredients:

• 1 head of broccoli, cut into florets
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon (zested and juiced)
• Salt and pepper to taste
• Red pepper flakes (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the broccoli florets in olive oil, garlic, salt, and pepper. Make sure they’re evenly coated.
3. Spread the broccoli in a single layer on a baking sheet.
4. Roast for 20-25 minutes, flipping halfway through, until the broccoli is crispy and golden on the edges.
5. Once out of the oven, drizzle with lemon juice, sprinkle lemon zest on top, and add red pepper flakes if you like a little heat.
6. Serve hot and enjoy!

Use it Up Health Juice.

Here’s a refreshing and healthy juice recipe featuring broccoli:

Broccoli Green Juice

Ingredients:

• 1 cup broccoli florets (fresh or steamed)
• 1 cucumber, chopped
• 1 green apple, cored and chopped
• 1 celery stalk
• 1/2 lemon (peeled)
• 1-inch piece of ginger (optional, for extra kick)
• 1/2 cup water or coconut water (for blending)

Instructions:

1. Add all ingredients (broccoli, cucumber, apple, celery, lemon, and ginger) into a blender or juicer.
2. If using a blender, add water or coconut water to help blend smoothly. Blend until smooth and creamy.
3. Strain the juice through a fine mesh strainer or cheesecloth if you prefer a smoother texture.
4. Pour into a glass, and enjoy immediately!