When you think of broccoli recipes, what comes to your mind?
Mini trees that can only be eaten with lots of cheese? Or drenched in Ranch dressing?
I get it – overcooked, mushy, soggy broccoli is gross. BUT when prepared properly, broccoli can turn simple dishes into mouth-watering creations.
Still skeptical? Then, check out the following impressive broccoli recipes. And be prepared to change the way you think about this spectacular green nutritious beast.
Bonus: I’ll also briefly cover the evidence-based health benefits broccoli and how to get the most out of it.
What’s in the broccoli?
Did you know that the broccoli was already famous for its longevity and health promoting properties since the sixth century BC?
And that’s no surprise considering how nutrient-packed this veggie is! According to the USDA National Nutrient Database, 1 cup of chopped broccoli (about 91g) contains:
- 31 calories
- 2.57g of protein
- 0.34g of fat
- 6.04g of carbohydrates
- 2.4g of fiber
- 19mg of magnesium
- 288mg of potassium
- 81.2mg of vitamin C
- 567IU vitamin A
- 0.71mg vitamin E
- 92.5µg vitamin K
- 57µg folate
So, why exactly should you try more broccoli recipes?
Well, firstly because who wouldn’t like to jazz up what they eat?
And, of course, this cruciferous veggie is super healthy.
In fact, research suggests that the various nutrients in the broccoli could help protect you against:
- Cancer – Scientists have discovered that broccoli contains sulforaphane, indole-3-carbinol (I3C), and phenethyl isothiocyanate (PEITC). In a nutshell, these hard-to-pronounce substances have been shown to force cancer cells to commit cellular suicide. For instance, PEITC prevents tumors from getting access to blood while I3C prevents cancer cells from reproducing.
- Liver disorders – Compounds in broccoli have been shown to support detoxification. And guess what? If your body’s innate detox mechanisms are optimal, your skin and hair will also look healthier.
- Heart disease – Rich in magnesium and calcium, broccoli can help normalize blood pressure and keep strokes at bay. Moreover, magnesium can decrease inflammation which, if left unchecked, could raise cholesterol levels and favor the development of plaque in the arteries.
- Chronic inflammation – An increasing number of studies are showing that chronic inflammation is at the root of most chronic diseases such as heart disease, diabetes, and autoimmune conditions. As mentioned earlier, magnesium can tone down inflammation.
- HPA-axis dysfunction (more commonly referred to as ‘adrenal fatigue’) – Broccoli is naturally rich in vitamin C and magnesium, two nutrients that get depleted in cases of stress.
- Macular degeneration which is the major cause of blindness in older adults – Vitamin C possesses antioxidant properties and can thus protect our eyes against oxidative damage caused by our environment. Moreover, broccoli is also a terrific source of lutein and zeaxanthin, two carotenoids (antioxidant substances) that have been found to maintain eye health and vision.
How to get the most of your broccoli
Do you usually throw away the broccoli stem? That’s a huge waste, right?
Well, here’s some good news: you can actually use all the broccoli. That is, the stem, the florets, and the leaves!
I usually simply chop the stem in small pieces and add them to soups, curries, sauces, gravies, and stir-fries.
And don’t worry – check out the video below and you’ll be cleaning and cutting the entire broccoli head like a pro in no time.
What’s the right way to cook broccoli?
Want to reap the most of the cancer-fighting properties of the broccoli?
Then make sure to avoid cooking the little green shrubs for more than two to three minutes. You see, prolonged cooking destroys glucosinolates, the cancer-fighting agents in the broccoli.
If you don’t like eating crisp vegetables, simply cut the broccoli head in smaller pieces.
Note: Broccoli can also be consumed raw.
Now that I have hopefully convinced you to give broccoli some extra love, let’s discover 27 impressive ways to get more of this underappreciated veggie in your diet.
Just click on the recipe’s name – this will take you to the website where the recipe is posted.
Did you know that omelets and frittatas are not the same thing? Whip a few eggs, cook them in some butter, gently fold them and, here you are: a sumptuous French omelet!
Frittatas, on the other hand, have that little extra flavor to them. Italians enjoy mixing different ingredients to their eggs. And, after frying them, they grill them. That’s how you obtain super crunchy frittatas, which are kind of like pies.
- The milk and cheese are optional – you can omit them or use coconut milk in lieu of dairy milk.
- Not a huge fan of meat-free recipes? Just add 2 cups of cooked, chopped chicken and you’re ready to go.
- Avoid using non-stick cooking sprays. Just use one or two tablespoons of grass-fed butter – healthy fats will NOT make you gain weight or clog your arteries.
- I would add garlic (chopped or minced) to that frittata. That would add a big bang of flavor.
Looking for a delicious dish that can be prepared in a jiffy? Then, why not give this broccoli recipe a try? This broccoli recipe may become one of your favorites as you can combine all the ingredients the night before and store it in the fridge to be baked the next day. Don’t worry about the leftovers. They taste as good as if they just popped out of the oven.
Get ready for a burst of flavors with this easy broccoli recipe. Compared to most quiches, this quiche contains a nice amount of protein and won’t leave you feeling hungry within a few hours. This is a go-to recipe whenever you’re running late: it contains only 3 ingredients and can feed up to 12 persons.
- Calories aren’t the enemy and low-fat products are very unhealthy. So, when I make that recipe, I usually use full-fat cheese and the whole egg because the egg yolk is so nutritious. Plus, food needs to be tasty, right?
- As mentioned earlier, you want to avoid using oil sprays. Simply use grass-fed butter or ghee instead.
Who doesn’t have a weakness for pancakes? Unlike regular ones, these pancakes won’t ‘instantly’ make your eyelids heavy when you eat them. Ready within minutes, these tasty pancakes are healthy, rich in protein, packed with veggies and come with a nice dose of omega-3s.
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