If the sight of soggy boiled broccoli is enough to turn you right off, you are not alone. Poorly cooked broccoli does not draw you in. However, broccoli should not be ignored altogether, as it is a good source of protein, vitamins A, C, K and high in dietary fibre. Broccoli consumption can even reduce the risk of certain diseases such as cancer and heart disease. But what are some easy ways you can incorporate more broccoli into your diet?
Vegetable Fried Rice
Homemade vegetable fried rice is a healthier alternative to restaurant-style fried rice, as you can control the fat content, eliminate the MSG and add as many vegetables as you like to help increase the nutritive value of the vegetable fried rice. Add a combination of onions, peppers, garlic, frozen peas that have thawed, bean sprouts, water chestnuts and a generous serving of chopped broccoli, along with the stalks. Stir fry with the pre-cooked rice and a drizzle of low-sodium soy sauce until done. If you want the broccoli to be tender, rather than crunchy, steam the broccoli for a few minutes before stir frying it along with the rest of the ingredients.
Cream of Broccoli and Cauliflower Soup
Cheese and broccoli soup is a popular dish with many, but if you are looking for an alternative way to eat broccoli, try adding cauliflower and eliminating the cheese, for an altogether lighter, healthier soup that you will still find comforting. Combine onion, celery, butter, flour, milk, broth (chicken or vegetable will work) broccoli and cauliflower and sauté the ingredients until the vegetables are cooked. Once the ingredients are cooked, purée the mixture. Set aside and then heat butter, flour and milk in a separate pan. Add to the soup mixture, to give the soup a creamy consistency. Serve with crusty bread such as buttered French baguette. This is a hearty dish that can be enjoyed by the whole family. It is also an easy way to persuade fussy children to eat more greens, such as broccoli.
Sneak Broccoli into Dishes
Broccoli is a tasty vegetable that can be easily incorporated into every day meals that you cook for your family, such as pasta dishes, casseroles, stews, roast dinners, scrambled eggs and more. Sneak broccoli into these meals by chopping the broccoli finely and discarding the woody outer skin of the stalk, which is bitter. But the inside is tender and tastes delicious once cooked.
Broccoli is packed full of goodness such as protein, vitamins A,C, K, and this humble green vegetable is also a good source of fibre. Banish the broccoli blues by adding this tasty vegetable to vegetable stir fried rice, and as the basis for cream of broccoli and cauliflower soup. Broccoli is so versatile that you can even sneak it into every day meals you cook for your family such as pasta, casseroles, stews, roast dinners, scrambled eggs and more.
NutritionResearchCentre.org, Why Don’t People Eat More Broccoli?