© Copyright Milton Fruit Bowl 2016. ABN 47158738620

WHAT'S FRESH IN JULY: BROCCOLI

August 15, 2016

Broccoli is an edible green plant plant in the cabbage family whose large flowering head is eaten as a vegetable.  The word broccoli comes from the Italian plural of broccolo, which means "the flowering crest of a cabbage", and is the diminutive form of brocco, meaning "small nail" or "sprout". Broccoli is often boiled or steamed but may be eaten raw.
 

Nutrition
100 gram serving of raw broccoli provides 34 kcal (kilocalorie) and is an excellent source (20% or higher of the Daily Value, DV) of Vitamin C and Vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B Vitamins and the dietary mineral Manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fibre.


Roadrunner Broccoli Dish

 

Ingredients
1 x head of Broccoli
1 tablespoon coconut oil (we sell this too)
2 tablespoons rich tomato paste
.5 cup of any tomato salsa
fresh ginger
garlic powder or fresh to your taste
salt & pepper to taste
pre-cooked Quinoa 


Method
1. Heat a large saucepan over HIGH heat and brown the broccoli a little in coconut oil, reduce, add the ginger, spices and stir fry till half cooked
2. Add red tomato paste, salsa and stir for about 1 minute until the nutritional power overpowers you and you faint
3. You can place a lid and simmer or cook to your liking, don’t over cook! It will remove all the nutrients

4. Serve on a bed of Quinoa and warn people to get out of the way !

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