Broccoli Recipes to Savour and Nourish!
This is one of the Broccoli recipes, which is a must to be added to the weekly menu for its ease of preparation and of course its nutritional value. It requires minimal ingredients and just a basic level of preparation to get delicious snacks to carry in a lunchbox or savor with tea or coffee. This recipe is kids friendly, great for Diabetics, people suffering from hypertension or looking for diets for cancer patients. With its rich nutrition content and high fiber, it is a wonderful option for those looking to lose weight, for new mothers, and for pregnant ladies.
Broccoli is easy to manage, cook and has a deliciously crunchy and nutty texture. Usually, broccoli recipes include only a few steps as it doesn’t need much processing and in fact works great as a salad with some creamy dips as Hummus and cheese dip.
Broccoli Nutrition and Health Benefits – Broccoli Recipes
Broccoli is a cruciferous vegetable from the same family as cauliflower, cabbage, radish, and mustard. It is rich in fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium, and Manganese. Broccoli does not contain cholesterol or saturated fats. It is a good source of B Vitamins as Thiamin, Riboflavin, and Pantothenic Acid and Vitamin E as Alpha Tocopherol. In minerals, Calcium, Iron, Magnesium, Phosphorus and Selenium can be found in Broccoli.
- Has good concentration of phytochemicals such as phenolic compounds and Vitamin C that stop free radical damage. It supports our immune system and metabolism.
- Lowers blood sugar levels and cholesterol levels in the body.
- Removes inflammation in the body, hence keeps the degenerative health disorders such as Arthritis, Asthma, and digestive disorders at the bay.
- Helps to prevent all types of cancers for its rich concentration of bioactive compounds such as isothiocyanates and glucosinolates.
- Good for bones, nails, hair, and teeth. Broccoli has higher bioavailability of spinach as compared to other vegetables such as Spinach, which contains certain compounds that interfere with the absorption.
Recommended dietary consumption is of 5-6 servings per week of Broccoli or related vegetables such as gourds and leafy vegetables to reap the benefits of bioactive compounds.
Appam Maker – A muffin tray that can be set on a stove!
We used the Appam maker (a pan that can be placed on a stove) to make our broccoli cheese muffins. Appam makers are widely available in India. As shown in the picture it is an Aluminium or stainless steel based pan with cavities inside (usually 9-10) to make multiple muffins/appams together. It is kind of a muffin tray that is meant to be used with a direct heat source.
Also, appams are of the size of mini-muffins, hence easy to cook and serve well for a quick healthy snack. It is often non-stick to ensure that the appam or muffins come out intact. Appam makers are super easy to handle and since they can be placed directly on the stove, they do not require any fancy preparations or space. It ensures that the recipe can be turned around in a jiffy!
In case Appam maker is not available, please follow the usual baking steps of setting the muffins in a tray and placing them in an oven at around 180 C for about 20-25 mins.
Ingredients – Broccoli Recipes – (Serves 4-5 people)
- 1 Medium-sized Broccoli
- 50 g hard cheese. We used Old Gouda cheese. It can also be replaced by other varieties of cheese, or paneer (Indian cottage cheese), and tofu
- Salt to taste
- 1 cup Semolina
- 1 Teaspoon Black Pepper
- 3-4 Tablespoons of Curd/Yogurt
- 1 cup Water
- 1-2 Tablespoon cooking oil. We used ghee.
Method of Preparation – Broccoli Recipes (20-25 mins)
Note: Broccoli if not organic usually has a high concentration of chemicals spread onto it. To remove these, first, soak Broccoli (cut into small pieces) in baking soda water for about 30 mins. Then rinse and use for your preparations.
- Wash and finely chop the broccoli in the food processor. Keep aside.
- Cut the cheese into small cubes of 1/2 inch.
- Mix all the ingredients well including grated broccoli and cheese in a big bowl.
- Let the mix sit for 15-20 mins. This allows semolina to soak the water and curd. This step also lets the muffins to become soft and fluffy when cooked.
- Heat the Muffin pan and add 1 drop of oil in each of the cavities.
- Add the muffin mix into all the cavities. Bring the heat to medium. Cover the pan and cook for 5-7 mins.
- Turn the side of the muffins. Cover the pan and let it cook for another 2 mins.
- Remove the muffins from the pan and serve or pack as you like it.