Broccoli is a staple in my kitchen. I usually just blanch it and have with rice and grilled chicken. Boring I know but it's quick and balanced and I'm usually starving and it all tastes just wonderful. . . . to me.
It's a healing food because you just can't find another single food with as much naturally occurring health promoting properties as broccoli. One cup provides over 200% of the RDA for vitamin C (more than oranges); close to 100% of vitamin K (helps body absorb calcium and helps prevent and treat osteoporosis among other things) and half of the RDA of vitamin A. What I didn't know is it is a good source of protein.
A quick lesson on what constitutes a complete protein. There are approximately 20 amino acids in proteins. Eight of which are essential in order for the body to get all it needs to build and repair tissue. The egg is a perfect protein because it not only has the eight essential amino acids but in the exact proportion the body needs. Some foods have all 8 but maybe not 100% of one or two so you need to "complement" this food item with another food that makes up the difference in the one or two amino acids that aren't there 100%.
Now back to broccoli and protein. It has all eight of the amino acids but two of them fall short of providing 100% of what the body needs. So, to compensate all you need to do is sprinkle some nuts over your broccoli and voila a complete protein!
I tweaked a recipe to switch around the garlic preparation so that it included one of my favorite sides - garlic chips - thank you preparedbypaige.com Here you go:
Blanch and drain florets from one bunch of broccoli
Toast a couple of tablespoons of pine nuts (350 degree oven for 6 to 10 minutes -watch so as not to over toast)
Peel and slice 4 LARGE garlic cloves
Put a couple of tablespoons of olive oil and the garlic slices in a cold skillet
Place skillet on high heat and toss and watch until garlic has turned a nice golden color (this does not take long so no slipping away for even a second)
Remove skillet from heat when garlic is nice and golden and with a slotted spoon remove garlic and drain on parchment
Add blanched and drained broccoli florets to the now garlic infused olive oil and toss
Move to serving dish and top with toasted pine nuts and garlic chips
A sprinkling of parmesan and lemon zest would be a great addition.
1 3 1/2 ounce serving yields 3 grams of complete protein
It's Friday already so hope you've got something fun planned for the weekend! I'll be back on Monday to finish up the healing foods list with Kale and Dandelion. Two items I've never purchased or eaten. hmmmm
you will fall in love with kale. don't know much about dandelion, but have seen it at the market lately. i like to roast my broccoli in the oven at 425 for about 20 minutes with a few cloves of garlic, olive oil, salt and pepper. the broccoli florets get brown and toasty. yum. (a little parmesan cheese on top is really good, too)
ReplyDeleteSounds much better than blancing and just as easy. Thanks!
ReplyDelete