«

»

Mar 07

Health Foods A-Z: Broccoli

Continuing with the health food series, today’s post is on Broccoli. Known widely as a health food, broccoli can truly provide you with a lot of essential nutrients that you require in your daily diet. Although not everyone has a taste for it, broccoli is among the easier vegetables to include in your meal.

Salads, entrées even soups can be prepared with broccoli.

As far as its nutritive value is concerned, it is rich in vitamins A, B, C, E and K. It has a lot of dietary fiber and contains many nutrients that are great for fighting cancer. In fact, it has a lot of nutrients that may help in curing the body of cancer. Its nutrients are also anti-viral and anti-bacterial.Broccoli is also great for fighting heart disease.

Boiling can reduce its nutritive value, thus microwaving it is a preferable method of cooking. There are many ways of having broccoli. It can be cooked like any other vegetable and cooked Indian style, or even in Chinese dishes, where it is a popular ingredient. If you want to feed broccoli to your children who do not much care for its taste, food process it and include it in your atta dough. The rotis will appear green, but it is a clever

way to camouflage the taste and still provide the nutrients to the young ones, who need it most.Another really great way to have broccoli is in baked vegetables with white sauce. Since boiling reduces the nutritive value of broccoli, my recipe involves microwaving it, which does not impact the nutrients. I love this preparation, and it is a great way to have any vegetables you may otherwise not have a taste for. This recipe goes very well with soup, mashed potatoes and roast chicken with toast or dinner rolls. It makes for a complete continental meal.

Ingredients

White sauce ingredients:

1 tbsp. butter

2 tbsp. cornflour

1 cup milk

salt to taste

Baked Vegetables in white sauce

 

Other Ingredients

1 cup chopped beans

1/2 cup chopped carrots

1/2 cup peas

1/2 cup broccoli

1/2 cup chopped potatoes

grated cheddar cheese

salt and pepper to taste

 

Method

For the white sauce

Melt the butter in a pan. Make sure it does not burn. After it has melted and is a little hot, add the cornflour and stir continuously so that no lumps are formed. Cook till it begins to brown. Avoid completely browning it, and as soon as you see signs of browning, add warm milk and let it come to a boil. If you add cold milk, it will become lumpy. The sauce should thicken within a few second after boiling. Remove from heat and let the sauce cool.

For the vegetables

Preheat the oven to 150 degrees Centigrade or 300 degrees Fahrenheit.

Cut the vegetables in small sizes, making them as uniform as possible. If using frozen vegetables, make sure they have been thawed and the excess water removed before cooking. If you add frozen vegetables directly, the white sauce will become very watery and the taste will dilute, This will completely spoil the dish. Apart from the ingredients that I have mentioned above, you can add bell peppers, cauliflower, or any other vegetables you like. Avoid cabbage since it tends to make the dish watery. Boil the vegetables till they are half cooked. Around 6-8 minutes in the microwave should be ok. Do a taste check after 6 minutes and adjust the cooking time. Once boiled, strain the vegetables if boiling on the stove top. Add salt and pepper to taste

Take an oven safe bowl or container. Spray the bottom with cooking oil. Add part-boiled vegetables and pour the white sauce over it. Top it with grated cheese.

Put the bowl in the oven and bake for about 25 minutes. In the last 5 minutes, turn up the temperature to 400 degrees Fahrenheit to allow the cheese to form a crust. Remember to keep checking frequently for burning.

That’s it! Baked Vegetables are ready.

Coming up: Cauliflower

18 pings

Skip to comment form

  1. Health Foods A-Z: Eggs | Saumya's Kitchen

    […] health food series has explored Avocados, Broccoli, Cauliflower and Dates so far. Today, we talk about […]

  2. Weekly update | Saumya's Kitchen

    […] next posts on broccoli and cauliflower explored these similar vegetables, and their nutrients. In comparison, broccoli […]

  3. Health Foods A-Z: Fennel | Saumya's Kitchen

    […] post is part of a series on health foods. Do visit my other posts on Avocado, Broccoli, Cauliflower, Dates […]

  4. Saumya’s Kitchen-Weekly Update #4 | Business Leads Organically Generated

    […] next post was on Broccoli. The post elaborates on the benefits of having broccoli, and talks about the nutrients that […]

  5. Health foods A-Z: Jackfruit | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas, Honey and Iceberg lettuce. Do visit and live […]

  6. Health Foods A-Z: Avocado | Saumya's Kitchen

    […] Health Foods A-Z: Broccoli » […]

  7. Health Foods A-Z: Cauliflower | Saumya's Kitchen

    […] in the series following Avocados and Broccoli, is Cauliflower. This is a great ingredient for your kitchen. It appears similar to broccoli, and […]

  8. Health Foods A-Z: Dates | Saumya's Kitchen

    […] post is part of my health foods series. So far, I have explored Avocado, Broccoli and […]

  9. Health Foods A-Z: Honey | Saumya's Kitchen

    […] a series on health foods. So far, I have discussed the nutritional value and recipes for Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel and Green Chickpeas. Coming up: Iceberg […]

  10. Health Foods A-Z: Iceberg Lettuce | Saumya's Kitchen

    […] post is part of a series on health foods. So far, I have discussed Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green Chickpeas and Honey. Coming up: […]

  11. Health Foods A-Z: Lentils | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas, Honey, Iceberg lettuce, Jackfruit and Kidney […]

  12. Health Foods A-Z: Milk | Saumya's Kitchen

    […] smoothies, among a plethora of options. Some of the recipes on my blog that use milk are the baked vegetables recipe I posted and the mango lassi recipe. A great way to have yoghurt is with this raita recipe. […]

  13. Health Foods A-Z: Spinach | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, Jackfruit, […]

  14. Eating right with Saumya’s Kitchen | Inspiring Lives

    […] conscious and cook nutritive meals. My most recent series on health foods explores foods such as broccoli, eggs, lettuce among a lot others. In fact, I have a food for each letter of the alphabet- and a […]

  15. Health Foods A-Z: UGLI, Unagi and Upma | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, Jackfruit, […]

  16. Health Foods A-Z: Water Chestnut | Saumya's Kitchen

    […] Serve hot! This post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, Jackfruit, […]

  17. Health Foods A-Z: Yoghurt | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, Jackfruit, […]

  18. Health Foods A-Z: Zucchini | Saumya's Kitchen

    […] post is part of a series on health foods. I have previously written about Avocado, Broccoli, Cauliflower, Dates, Eggs, Fennel, Green chickpeas or chholiya, Honey, Iceberg lettuce, Jackfruit, […]

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>