Vegetables and Pulses
Broccoli
Broccoli is a very nutritious vegetable. It has proven anti-cancer, anti-oxidant and detoxifying properties. It is rich in beta-carotene, the precursor of vitamin A in the body. It is also rich in Vitamin B2 and Vitamin C.
Broccoli is a sulfur-containing vegetable along with many other members of the crucifer family (like Brussels sprouts, cabbage, cauliflower, mustard greens, radishes and turnips). Sulfur-containing compounds in plants are well known for their detoxification and cancer-protective actions.
Still, Broccoli has a bad reputation especially among children. I think the problem lays within its cooking methods. Broccoli needs minimal cooking time, it has to stay crunchy and fresh otherwise it becomes mushy and loses lots of its flavor along with its nutritional value.
Here are some of my favorite broccoli recipes, I hope you enjoy them.
Greek-style Broccoli:
I first got this recipe from a Rhodesian cooking book I bought during my honey money there. I modified and changed a bit over time.
You’re going to need:
· 1 large onion cut in thin circles
· 1 large tomato diced into small cubes
· ½ kilo of broccoli cleaned and cut into bite-size florets
· Salt, pepper, mixed spices
· 1-2 tablespoons olive oil
Fry the onions in some olive oil on low heat till welted. Add the tomato. Add salt, pepper and mixed spices to taste. When sauce from tomato is absorbed, add the broccoli florets. Stir fry for 2 minutes on high heat.
Serve immediately with white rice.
Broccoli with Talliatelle macaroni:
Ingredients:
· 1 packet of talliatelle macaroni (or any other type of your choice)
· ½ kilo broccoli cleaned and cut into bite-size florets
· ½ cup of each: Green peas and carrots dices into small cubes
· 2 tablespoons olive oil
· For the white sauce: 2 tablespoons whole wheat flour, 1-1 ½ cup milk, 2 tablespoons olive oil
· Salt, pepper
· Grated Parmesan and/or cheddar cheese (optional)
-Boil the macaroni till aldente, drain well
-Stir fry the peas and carrots in olive oil for 5 minutes then add the broccoli and continue on high heat for another 2 minutes. Season with salt and pepper. And mix with the macaroni.
-prepare the white sauce by stirring the flour in olive oil, add salt and pepper, then add the milk and mix well. When it starts to boil add the cheddar cheese and stir just for it to start melting.
-serve the pasta topped with the sauce and garnish with some grated parmesan cheese.
Broccoli is a sulfur-containing vegetable along with many other members of the crucifer family (like Brussels sprouts, cabbage, cauliflower, mustard greens, radishes and turnips). Sulfur-containing compounds in plants are well known for their detoxification and cancer-protective actions.
Still, Broccoli has a bad reputation especially among children. I think the problem lays within its cooking methods. Broccoli needs minimal cooking time, it has to stay crunchy and fresh otherwise it becomes mushy and loses lots of its flavor along with its nutritional value.
Here are some of my favorite broccoli recipes, I hope you enjoy them.
Greek-style Broccoli:
I first got this recipe from a Rhodesian cooking book I bought during my honey money there. I modified and changed a bit over time.
You’re going to need:
· 1 large onion cut in thin circles
· 1 large tomato diced into small cubes
· ½ kilo of broccoli cleaned and cut into bite-size florets
· Salt, pepper, mixed spices
· 1-2 tablespoons olive oil
Fry the onions in some olive oil on low heat till welted. Add the tomato. Add salt, pepper and mixed spices to taste. When sauce from tomato is absorbed, add the broccoli florets. Stir fry for 2 minutes on high heat.
Serve immediately with white rice.
Broccoli with Talliatelle macaroni:
Ingredients:
· 1 packet of talliatelle macaroni (or any other type of your choice)
· ½ kilo broccoli cleaned and cut into bite-size florets
· ½ cup of each: Green peas and carrots dices into small cubes
· 2 tablespoons olive oil
· For the white sauce: 2 tablespoons whole wheat flour, 1-1 ½ cup milk, 2 tablespoons olive oil
· Salt, pepper
· Grated Parmesan and/or cheddar cheese (optional)
-Boil the macaroni till aldente, drain well
-Stir fry the peas and carrots in olive oil for 5 minutes then add the broccoli and continue on high heat for another 2 minutes. Season with salt and pepper. And mix with the macaroni.
-prepare the white sauce by stirring the flour in olive oil, add salt and pepper, then add the milk and mix well. When it starts to boil add the cheddar cheese and stir just for it to start melting.
-serve the pasta topped with the sauce and garnish with some grated parmesan cheese.