Our latest NutritionConfidence recipe is all about the super vegetable BROCCOLI. Part of the cruciferous vegetable family, broccoli has cancer-fighting power and may even help to improve memory. Together with a ‘made at home’ seed loaf this is a perfect family meal.
WE LOVE IT!
If you could choose only one vegetable to remain after drought or famine, it would be a good idea to choose broccoli!
OUR DIETITIANS SAY….
Broccoli belongs to the cruciferous vegetable family (including kale, cauliflower, brussel sprouts, bok choy, cabbage, collard greens, rutabaga and turnips). They have a high nutrient density, which means that they are packed with vitamins (Vitamin A, C, K, Folate), minerals (potassium) and phytonutrients.
Eating a high amount of cruciferous vegetables has been associated with a lower risk of lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter taste, is also what gives them their cancer-fighting power.
300 g broccoli florets
15 ml olive oil
1 medium onion, peeled & chopped
100 ml water
100 ml reduced fat cream
1 sprig fresh thyme
5 g fresh parsley
1/2 cup cooked pearl barley
30 ml plain yoghurt for garnish
- Put the olive oil, thyme and onions into a medium pot on a medium heat.
- Sweat the onions until soft and translucent. Add the broccoli, cream and water and put a lid on the pot.
- Cook for 5min until the broccoli is soft.
- Add the parsley, and remove from the heat.
- Blend in small batches until smooth. Do not over fill the blender or it will come out the side of the blender!
- Remove the soup from the blender back into the pot and season with salt and pepper.
- Add the cooked barley and heat the soup. Serve with a dollop of yoghurt to garnish and fresh chopped herbs.
Serves 2 as a main or 4 as a starter.
Broccoli Soup (serves 2) – per serving:
Energy: 1050 kJ
Protein: 9.2 g
Carbohydrate 17.4 g
Total Fat: 13.2 g
Fibre: 8.4 g
Sodium: 62.5 mg
SEED BREAD INGREDIENTS (10 slices)
300 g stone ground bread flour
150 g stone ground whole wheat flour
5 g salt
20 g poppy seeds
30 g pumpkin seeds
20 g sesame seeds
20 g flax seeds
20 g sunflower seeds
25 g digestive bran
40 g rolled oats
1 sachet dried instant yeast
425 g water (lukewarm)
- Preheat the oven to 180 deg C.
- In a large bowl, mix together the dry ingredients.
- Make a well in the centre of the dry ingredients and add the lukewarm water.
- Mix the dry ingredients into the water until all the ingredients are combined into a soft dough.
- Grease a non-stick loaf pan and dust it with a little flour.
- Pour the batter into the loaf pan and top with a few oat grains to decorate.
- Put the loaf in a warm place to prove (rise) until nearly doubled in size.
- Once your loaf has sufficiently risen, bake in the oven for 30-40min until deep brown and crusty.
- Remove the loaf from the bread tin and place it in a wire rack to cool.
Bread, per slice (x10 slices per bread)
Energy: 984 kJ
Protein: 8 g
Carbohydrate: 37 g
Of which total sugars: 0.5 g
Total Fat: 5.4 g
Fibre: 6.3 g
Sodium: 199.2 mg
To download the recipe card, please visit: www.adsa.org.za/Public/Recipes.aspx