- March 1st, 2012UnfeaturedWeekly Recipe:NonWeeklyBroccoli packs a powerful nutritional punch, with plenty of vitamin C and folate, and the walnuts contribute beneficial omega-3s. I like the added depth of flavor the anchovies provide—they don’t taste fishy in this recipe and they do contribute more healthy fats—but omit them if you wish.
3 cups fresh broccoli, separated into florets, stems chopped
2 anchovy fillets, canned or jarred (optional)
1/3 cup walnuts
2/3 cup water, vegetable or low-salt chicken stock (more if necessary for consistency)
1/2 cup fresh basil leaves, or substitute parsley
2 cloves garlic
2 tablespoons olive oil
2 tablespoons fresh squeezed lime juice (or lemon juice)
1/2 teaspoon salt (less if you use anchovies)
Fresh ground pepper to taste
1. Steam broccoli over water or stock in a covered saucepan, about 5 minutes. Do not overcook—it should be bright green.
2. Remove broccoli from pot with a slotted spoon, and put into a blender or food processor.
3. Add remaining ingredients to the blender container and process until smooth. For a thinner consistency, add more water or stock, a tablespoon at a time. Adjust seasoning, adding salt, pepper, or more lime juice to taste.
4. Serve warm over cooked whole-wheat pasta sprinkled with crushed, roasted walnuts, if desired. Or use as a spread on sandwiches or as a dip for fresh vegetables.
4 servings as a topping for pasta
- December 1st, 2009Unfeatured
3 tablespoons ghee (clarified butter) or vegetable oil
1 cup chopped carrots
1 cup peeled and cubed
4 cups water
1 tablespoon freshly
2 teaspoons turmeric
2 teaspoons ground coriander
1 teaspoon iodized salt (must be iodized on a sattvic diet)
1 1/2 cups dried yellow lentils
2 cups broccoli florets
1 teaspoon brown
2 teaspoons cumin seed
1 teaspoon fennel seed
1. Add 2 tablespoons ghee (or oil), carrots, and squash to a large saucepan. Sauté for 8 minutes.
2. Add water, ginger, turmeric, coriander, salt, and lentils. Bring to a boil, reduce heat, cover, and simmer for one hour.
3. Add chopped broccoli and an additional cup of water (omit the water if you prefer a thick dal), and simmer for 10 minutes.
4. While broccoli is cooking, toast brown mustard, cumin, and fennel in a skillet over high heat for 1 minute, or until spices become fragrant.
5. Add remaining ghee or oil to the skillet, and sauté 1 minute. Combine with the broccoli and lentil mixture, and serve with basmati rice.
nutrition info per serving: 158 calories; 7.8 g fat; 1.1 g saturated fat; 0 mg cholesterol; 6.2 g protein; 18.6 g carbohydrates; 7.1 g fiber; 417 mg sodium
- June 1st, 2008
New research published in the Journal of Agricultural and Food Chemistry found that cooking some veggies boosts nutrient levels. The study, which compared broccoli, carrots, and zucchini, found that boiling, steaming, and even frying actually increases the levels of certain groups of antioxidants.By Scott Boulbol