Roasted Broccoli

by Natalie on June 17, 2011

my roasted broccoli and my husband diving in with his fork!

Yesterday we received our first CSA delivery. It was wonderful! Our box was filled to the brim with greens, herbs, radishes and best of all, fresh broccoli. I absolutely love broccoli but I realize that many people don’t.

Without knowing the details, I think the majority of people have heard in one way or another that broccoli is a healthy food to eat. As it turns out, broccoli is a very powerful cancer fighting food. It is anti-angiogenic and can also promote apoptosis in cancer cells.

Knowing and doing are two very different things. Even though we may know broccoli is a healthy food to eat, it can be difficult to figure out how to eat it on a regular basis. This is where roasted broccoli comes into play.

I have found that roasting broccoli is one of the most satisfying ways to eat this vegetable. Not only does it taste good, it is very easy to prepare and requires minimal ingredients.

Roasted Broccoli Recipe

Ingredients:

  • Head of fresh broccoli, washed, dried well and cut into pieces (you can even use the large stem if you want)
  • Olive Oil
  • Garlic clove chopped
  • Salt
  • Pepper

Directions:

Preheat oven to 400 degrees F. Put fresh broccoli pieces into a baking dish. Drizzle lightly with olive oil. You only need to coat the broccoli lightly with olive oil. Add in the chopped garlic. Give it all a good toss in the pan. Sprinkle lightly with salt and pepper to taste. Put into oven for about 20 minutes or until the broccoli appears to be slightly crisped or browned around the edges. Enjoy!

Notes:

This dish works best with fresh broccoli. I have used frozen broccoli several times in this recipe but it doesn’t turn out as well due to the higher moisture level. Use this dish as a side to any meal. I like to eat roasted broccoli with fish or as a side to any pasta dish.

A large head of broccoli will serve 4 as a side dish.

The drier you get the broccoli after washing, the more crisp it will get in the roasting process.

Nutritional Info on Broccoli

1 cup of raw fresh broccoli:

  • 30 calories
  • 3 grams of protein
  • 0 grams of fat
  • 2.5 grams of fiber
  • 288 mg potassium
  • 81 mg vitamin C
  • 57 mcg Folate

Broccoli is also high in the carotenoids including: beta-carotene, alpha-carotene, lutein and zeaxanthin.

As you can see, broccoli is a very healthy food to include in your diet. Even if you are not a big broccoli fan, give the above recipe a try and see if your perspective changes. Hopefully you will have found a tasty way to incorporate this amazing veggie!

Question: what other way do you like to eat broccoli? Leave a comment in the comments section below. I would love to hear your thoughts!

~Natalie

Alison July 5, 2013 at 5:04 pm

Hi Natalie! I just finished your book and linked over to your blog. I thoroughly enjoyed reading your book. My mom was recently diagnosed with breast cancer so I’m doing research for both of us.

My favorite way to prepare broccoli is to steam it and drizzle a little EVO and lemom juice over it. But I am definitely trying this roasted broccoli recipe – sounds yummy!

Natalie July 10, 2013 at 2:07 pm

Alison – great to meet you. Thank you for reading my book! I think its great that you are researching about nutrition for you and your mom. My mom’s diagnosis with breast cancer is what got me on this journey as well. Wishing you both the best! Your broccoli recipe sounds tasty. I love adding lemon juice and sometimes, garlic and crushed red pepper as well!

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