10 Tasty Broccoli Recipes

Broccoli is one of the best vegetables for you, but you don’t have to just eat it boiled or steamed and shoved over to the side of your plate! Here are 10 more exciting ways to cook broccoli from pancakes and pasta, to rice, noodles, quiche and soup.

1• Quick Broccoli and Stilton Soup

Just 5 ingredients and ready in around 20 minutes. (From waitrose.com)

2• Broccoli Crunch

A tasty mix of cooked broccoli, candied nuts, crunchy apples, shallots and red onions in a creamy almond dressing. (From 101cookbooks.com)

3• Emeril’s Broccoli and Cauliflower Au Gratin

Cheesy florets with a spicy kick of cayenne baked until golden brown. (From abcnews.go.com)

4• Sesame, Chilli and Honey-Drizzled Broccoli

Broccoli is great for soaking up flavour. This flavoursome recipe combines sweet and spicy ingredients. (From waitrose.com)

5• Broccoli Pancakes

An easy, nutritious and delicious recipe from Dr Weil. (From drweil.com)

6• Cheddar Bacon Broccoli Quiche

You can change this basic recipe to include your favourite cheese or swap the bacon for another veg and make it vegetarian. (From cookingnook.com)

7• Italian Broccoli & Salmon Bake

A heavenly pasta recipe with sundried tomatoes, capers and basil. (From bbcgoodfood.com)

8• Broccoli Walnut Noodles

An interesting looking dish with extra-wide noodles and a wonderful contrast of flavours, including walnuts, orange and lemon. (From walnuts.org)

9• Broccoli Rice Pilaf

A good every-day or dinner-party dish that would go well with chicken or tuna. (From dairygoodness.ca)

10• Cheesy Pancakes with Cauliflower and Broccoli

Gorgeous creamy cheesiness, wrapped in a pancake. Cwor . . . let me at it! (From waitrose.com)


And one more for luck (couldn’t resist it)!

11• Broccoli and Potato Gratin

A lovely, simple, creamy gratin with added oats and celeriac, if you fancy it. (From eatthinkandbemerry.wordpress.com)

Find out what nutrients are in broccoli.

 

Broccoli – the Nutrient Powerhouse

BroccoliWhat Nutrients Are In Broccoli?

Broccoli is a nutritional heavyweight. It packs a punch of 19 nutrients. Eat one serving (one cup) and you will be downing excellent quantities of vitamin C, vitamin K, vitamin A, folic acid and fibre.

Add to that, very good quantities of manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein and Omega 3. And good quantities of vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E. Wow!

Food vs Supplements

Now, if you look at this list and compare it with the average list of nutrients in a multivitamin tablet, it’s a good illustration of why, if you eat the right foods, there’s no need to supplement. And you’ll probably find that buying broccoli is a whole lot cheaper.

Quantity of nutrients is of course an issue. One cup of broccoli (according to The World’s Healthiest Foods) provides 205% of your daily needs of vitamin C, 194% of vitamin K and 45% of vitamin A. The rest of the nutrients range from between 23 and 3% of daily need. But, of course, you are not going to eat the broccoli on its own so any other natural foods you eat with it adds to your cache of nutrients.

Ways to Cook Broccoli to Boost Nutrients

Another thing to bear in mind is how you cook/eat your broccoli. You will get the most benefit from eating it raw and lose the least nutrients from steaming. If you choose to boil it, leave it in the water for only a couple of minutes so it’s still firm and a nice bright green – if you cut the pieces quite small, they cook really quickly. Broccoli can be lovely in stir fries, but again, cut the pieces small and fry for only a few minutes, preferably in olive oil.

A simple way to add extra vitamins, omega oils and phytochemicals to your broccoli – and great taste – is to serve it with your choice of chopped red chilli, raw garlic, almonds, coconut flakes, sesame seeds or sunflower seeds.

Enjoy!

For 10 Tasty Broccoli Recipes click here.

You can get the lowdown on the quantity of nutrients in broccoli at The World’s Healthiest Foods.