Broccoli Recipes – Healthy Edition

broccoli recipes healthy

Broccoli Recipes – Healthy Edition
Well now that you know all the amazing health benefits of broccoli let’s get into some yummy ways to prepare broccoli.

Maintaining Highest Source of Nutrients:
Steaming Broccoli for a short period of time (about 5 minutes) is the best way to prepare broccoli hands down. Not only does steaming keep the nutrients within the vegetable (boiling is the worst as it leeches out the nutrients – see my video health tip) but steaming also makes the nutrients and minerals more absorbable by your body.

So now that we have it steamed what can we add to it other than an excessive amount of butter or oil to make it taste better?

Here are some ideas:
Cayenne pepper, black pepper, lemon juice, sesame seeds, herbs like basil or rosemary, Cajun spices or any other spice or herb that you like. These will all bring out the flavour of broccoli and make it not so boring.

If you’re going to add butter or oil try and use organic butter/or extra virgin olive oil to get some extra Omega 3’s in your diet (read Omega 3 Benefits).

Ok, now let’s get into some yummy and still healthy recipes with Broccoli…

Healthy Cream of Broccoli Soup

Ingredients

  • 2 tablespoons organic butter
  • 1 onion, chopped
  • 4 large carrots, chopped
  • 3 garlic cloves, chopped
  • 4 cups water
  • 4 tablespoons chicken bouillon powder
  • 1 lb fresh broccoli florets
  • 2 cups skim milk
  • 3 tablespoons all-purpose flour
  • 1/4 cup ice water
  • 1 tablespoon soy sauce
  • 1/2 teaspoon ground black pepper
  • 1 dash chili pepper

Directions
Melt butter in a saucepan over medium heat; add chopped onions, carrots, and garlic, and cook for 5 minutes, stirring occasionally until softened.

In a medium-sized cooking pot, add 4 cups water and chicken bouillon granules and bring to boil. Add precooked onion mixture to soup pot. Add broccoli florets, reserving a few pieces to be added near the end of cooking time. Reduce heat and simmer, covered, for 15 to 20 minutes or until broccoli is just tender.

In a blender or food processor, puree soup in batches and return to pot. Stir in skim milk and remaining broccoli florets.

In a cup, mix flour with 1/4 cup cold water to form a thin liquid.

Bring soup to boil; add flour mixture slowly, stirring constantly to thicken soup as desired. Add soy sauce, black pepper, chili pepper and stir well.

Garnish with parsley or carrot curls. Serve soup hot or cold.
Roasted Broccoli with Garlic

Ingredients

  • 1 head broccoli, cut into florets, stems peeled, and sliced or diced (about 1 1/2 pounds)
  • 2 tablespoons extra-virgin olive oil
  • 3 garlic cloves, sliced
  • kosher salt & freshly ground black pepper

Directions
Preheat oven to 450 degrees F.
Toss the broccoli florets with the olive oil, garlic, salt, and pepper on a baking sheet. Spread them out and then roast, without stirring, until the edges are crispy and the stems are crisp tender, about 20 minutes.
Serve warm.

Fetuccini with Smashed Broccoli and Pine Nuts

Ingredients:
2 cups broccoflower
2 cups broccoli florets
1 cup vegetable stock
3 tablespoons olive oil
1 pound fresh tagliarini or fresh fettuccine pasta
1/2 cup toasted pine nuts
salt to taste
freshly ground black pepper
1/2 cup grated Pecorino Romano cheese

Directions:
1. Cook the broccoflower florets in a large pot of salted water until they are very soft. Drain and reserve some of the cooking liquid. Pulse in a processor until almost pureed, adding cooking liquid if needed. Set aside.
2. Cook the broccoli florets in salted water until very soft. Remove with a slotted spoon and transfer to a blender or processor and process until pureed. Add enough cooking liquid, as needed, for smoothness and liquidity.
3. Combine the two purees. Warm them over low heat in large saute pan with stock and olive oil. Season with salt and pepper.
4. Cook the pasta until tender. Toss with broccoli sauce. Top each portion with toasted pine nuts, a grinding of black pepper and grated pecorino cheese.
Serving Size: about 2 cups

Broccoli Salad

Ingredients:
1 large bunch broccoli
3/4 cup seedless raisins or dried cranberries
3/4 cup celery, chopped
1 small red onion, chopped
1 Bell red pepper
1/2 cup sunflower seeds (optional)
1 cup reduced fat/non-fat mayonnaise
1/4 cup white vinegar

Directions
Cut the broccoli into small bite-sized pieces (including the stems) – you should have approx. 7 cups.

Throw the broccoli into a large transportable salad bowl (one with a lid so you may take it along to your picnic), along with the raisins, celery, onion, red pepper, and sunflower seeds.

In a smaller bowl, mix together the mayonnaise, vinegar.Pour over the vegetables and mix well.

Cover and refrigerate.

Do you have any other healthy broccoli recipes you can add? Please leave the recipe below:

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


2 Comments

  1. Did the Healthy Cream of Broccoli Soup using soy milk instead of dairy, and adding a dash each of tumeric and cinnamon, and used no-sodium beef boullion rather than the chicken suggested in the recipe. Then I threw in some dehydrated mushrooms at the end so they remained for more texture. Quite wonderful!

    Reply
    • Awesome Lois, that sounds like a great way to add a healthy variation to this recipe!

      Reply

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