Three Satisfying Ways to Eat The Superfood Broccoli
Our carefully curated collection of three scrumptious broccoli recipes is not just satisfying, but also a powerhouse of nutrition. Each dish is crafted to bring out the best in broccoli, ensuring that every bite is packed with both flavor and health benefits. Whether you’re a seasoned veggie lover or just starting to explore the world of greens, these recipes are designed to convert even the most skeptical into devout broccoli enthusiasts.
Broccoli is considered a superfood due to its rich nutritional profile, containing high levels of vitamins, minerals, and antioxidants. One of its key components, sulforaphane, has been shown to support the body’s detoxification process by enhancing the activity of enzymes that eliminate harmful substances. Additionally, broccoli’s fiber content aids in digestion and promotes a healthy gut, further contributing to overall detoxification and optimal health.
Tofu Broccoli Sheet Pan Dinner
Ingredients:
1 pepper, red bell, chopped
1 pepper, orange bell, chopped
2 carrots, chopped
2 green onions, chopped
1 cup broccoli, chopped
6 oz tofu, firm, cubed 1/2 package, drained
1/4 cup cashews, raw
2 Tbs tamari
1 clove garlic, minced
2 tsp maple syrup
2 tsp ginger, minced
2 Tbs olive oil
Directions:
Prep
Chop bell peppers, carrots, green onions, broccoli
Preheat oven to 375º
Mince ginger and garlic
In a small bowl, mix together tamari, garlic, maple syrup and ginger
Remove tofu from package, cut into 1 inch cubes, drain excess liquid
Make
On a lined sheet pan, spread out vegetables, firm tofu and cashews
Drizzle with sauce
Cook for 30 minutes or until cooked through
Notes:
Add other vegetables like cauliflower, green beans and onions
Simply Steamed Broccoli
Ingredients:
8 cups broccoli florets
Directions:
Prep
Wash and cut broccoli into uniform florets
Make
Place about 2″ of water in the bottom of a pan, bring to a boil then reduce to simmer
Place broccoli in steamer rack and set above simmering water
Cover and steam until broccoli turns bright green and is al dente (a bit soft with some bite) – about 3 minutes
Rinse in cold water and store in covered container in refrigerator
Notes:
Meal Prep Tip: Select two low-glycemic vegetables a week to steam and store in the refrigerator like broccoli, cauliflower, green beans, asparagus, etc.
Shredded Broccoli Stem and Carrot Salad
Salad
Ingredients:
3 cups broccoli, stalks, peeled only
1 cup cabbage, red, shredded
4 carrots, peeled and shredded
4 scallions, chopped
1/2 cup cilantro, chopped
1/2 cup pepitas, raw, shelled (pumpkin seeds)
Directions:
Prep
Shred broccoli stems, carrots and red cabbage
Chop scallions and cilantro leaves
Make
Add shredded vegetables to a large bowl and massage until softened
Add dressing just before serving and toss with scallions, pepitas and cilantro
Dressing
Ingredients:
1/4 cup olive oil
1 Tbs apple cider vinegar
1 lemon, zested and juiced
1 clove garlic, chopped
1 tsp maple syrup
salt, to taste
Directions:
Prep
Zest and juice lemon
Make
Add all ingredients to a mason jar with lids and shake to combine or whisk ingredients
Notes:
Replace vegetables listed here with equal amounts of other favorites – shredded brussels sprouts, kale, and beets all work!
Need a super nourishing snack?! We’ve got three Ss for you to consider: Smoothies, Soup, and Salads! Watch the video demonstration above and then find the recipes below!
Blueberry Hemp Detox Smoothie
Ingredients:
2 cups blueberries, frozen
2 cups baby spinach, loosely packed
1 banana, frozen and cut into chunks
2 Tbs chia seeds
2 cups hemp milk, unsweetened
2 Tbs cocoa powder, unsweetened
1 Tbs hemp seeds
Directions:
Place all ingredients in blender and process until smooth
10-Minute Detox Soup
Ingredients:
1 onion, sweet, chopped
4 cloves garlic, chopped
1 head cauliflower, chopped 2 inch pieces – stems included
In a large soup pot, sauté onion and garlic gently in olive oil until softened and fragrant
Add curry powder and miso paste and stir to coat onions
Add cauliflower, squash, cashews and water
Bring to a boil then reduce heat and simmer until cauliflower is soft – about 15-20 minutes, adding water if necessary to keep cauliflower covered
Remove from heat and let stand until cool enough to purée
Purée soup in batches in blender – be sure cover of blender is on tight as steam from soup could pop lid (we like to cover with a towel just to be sure!)
Season with salt and freshly ground black pepper
Ladle soup into bowls and drizzle with olive oil if desired just before serving
Notes:
chickpea or rice miso will work well too
frozen butternut squash works well
add more or less water dependent on the size of the cauliflower
use leftover roasted vegetables in place of raw
Maple Roasted Sweet Potato And Kale Salad
Salad
Ingredients:
8 cups kale, shredded
1 large sweet potato, peeled andcut into bite sized cubes
1 Tbs olive oil
1 Tbs maple syrup
1/4 cup walnuts, raw
Directions:
Prep
Wash and shred kale, removing spines first
Peel and chop sweet potato
Preheat oven to 350°F.
Make
Place sweet potato in a bowl and toss with 1 tablespoon olive oil, maple syrup and few dashes of salt
Place on a parchment-lined baking sheet and bake until soft and edges are browned – about 20 minutes
Meanwhile, place kale in large bowl and massage until softened – about 3 minutes
Once done, remove sweet potato from oven, allow to cool then add to the kale along with walnuts
Toss with dressing just before serving
Dressing
Ingredients:
6 Tbs white balsamic vinegar
4 Tbs olive oil
1 clove garlic
2 tsp maple syrup
1 tsp mustard, Dijon
salt, to taste
Directions:
Add oil, vinegar, garlic, maple syrup, and mustard in a mason jar and shake to emulsify
Rosemary Lemon Chicken Thighs Recipe and Cooking Video
Chicken thighs are so flavorful, but we are kicking it up a notch with the addition of rosemary and lemon! This a quick meal that is perfect for a busy week night. Add your favorite veggie and carb to round out the meal!
Ingredients:
1 1/2 lb chicken thighs, skinless and boneless
1 lemon, halved
1 Tbs olive oil
2 Tbs rosemary, fresh, chopped
1 tsp garlic powder
1/2 tsp salt
Directions:
Prep
Preheat oven to 375°F
Chop rosemary
Make
Place chicken thighs on a parchment-lined baking sheet
Squeeze the juice from half the lemon over thighs and drizzle with olive oil
Sprinkle thighs with rosemary, garlic powder and salt.
Slice the remaining half lemon thinly and place on top of each thigh
Bake in oven for approximately 20-25 minutes until thighs are no longer pink on the inside or until a meat thermometer reads 165 degrees F
Remove chicken from oven and let rest for 5 minutes before serving
Do you love to eat fresh pineapple, but find prepping it to be a chore? This video is for you! Bonus – a delicious recipe to make using your freshly chopped pineapple. Enjoy!
This pudding is quick to assemble and the long process happens while you are sleeping! Wake up and get creative by adding your favorite toppings. Check out our suggestions below.
What is chia pudding? It is a simple, nutrient-dense treat made by soaking chia seeds in a liquid like milk or a milk alternative until they absorb the liquid and form a gel-like texture. The pudding has a creamy consistency, similar to tapioca pudding, but with a bit more texture from the chia seeds.
Nutritionally, chia pudding is a powerhouse. Chia seeds are rich in fiber, which supports digestion and helps keep you full longer. They’re also an excellent source of omega-3 fatty acids, which are important for heart and brain health. Plus, they contain plant-based protein, calcium, and antioxidants. The best part is you can easily customize chia pudding with different flavors and toppings, making it versatile for any meal or snack!
Ingredients:
1 cup oat milk, unsweetened
1 tsp vanilla extract
1 Tbs maple syrup (or other sweetener)
1/4 cup chia seeds
1/2 cup blueberries
Directions:
Add all ingredients, except berries, to a mason jar with a tight-fitting lid and shake vigorously to combine
Let sit for 10 minutes then shake again to prevent chia seed from settling to bottom
Place in refrigerator for at least 4 hours or overnight
Elevate your nutrition effortlessly with this sheet pan tofu meal featuring an array of colorful vegetables – red and orange bell peppers, carrots, scallions, and broccoli – alongside extra-firm tofu. Packed with essential vitamins and minerals, this dish provides a plant-based protein boost.
The tamari, garlic, maple syrup, and ginger sauce not only enhances flavor but also provides antioxidants, supporting your body’s natural detoxification processes.
Trust us – this convenient and wholesome dinner time solution is a nutritional powerhouse for promoting overall well-being.
Ingredients:
1 bell pepper, red, chopped
1 bell pepper, orange, chopped
2 large carrots, sliced
2 scallions
1 cup broccoli, chopped
12 oz tofu, extra firm, cubed
2 Tbs tamari or low-sodium soy sauce
1 tsp garlic, minced
2 tsp maple syrup
2 tsp ginger, grated
2 tsp olive oil
Directions:
Prep
Preheat oven to 375º
Chop peppers, carrots, green onions, broccoli, and cube drained tofu
Mince garlic and ginger
In a small bowl, mix together tamari, garlic, maple syrup, and ginger
Make
On a lined sheet pan, cook tofu for about 15 minutes
After tofu has cooked a little, add in the veggies
Pour mixed sauce mixture over all veggies and tofu
Bake for about 20 minutes until vegetables are cooked and tofu browns a bit
Notes:
Incorporate other vegetables like cauliflower, green beans, or onions.
2 lbs carrots, peeled and cut into strips or rounds
1 onion, sweet, sliced or chopped small
salt, to taste
pepper, to taste
Directions:
Prep
Preheat oven to 425°F and line baking sheet with parchment paper
Combine oregano, mustard, syrup, and olive oil in a small bowl
Peel and cut carrots and chop the onion
Make
Brush 1/2 mustard-maple syrup mixture evenly over salmon fillets
Toss carrots and onion with remaining dressing in a bowl
Add salmon to the pan and spread vegetables around the salmon in an even layer
Bake at 425°F for 20-30 minutes or until salmon is done and carrots are tender
Notes:
Other protein options: chicken, shrimp, halibut, tempeh
Other vegetable options: parsnips, sweet potatoes, butternut squash, delicata squash
Coconut Lime Salmon with Vegetables
Ingredients:
1/2 cup onion, red, chopped
1/4 cup cilantro, fresh, chopped
1 zucchini, chopped
2 cups spinach, chopped
1/2 bell pepper, red, cut into strips
2 limes for 2 tablespoons lime juice
1 Tbs coconut oil
1 1/2 lbs salmon fillets, cut into equal servings
1 cup vegetable broth
1/2 tsp red chili flakes
1/2 cup coconut milk, canned
2 Tbs soy sauce
Directions:
Prep
Chop red onion, cilantro, zucchini, and spinach leaves
Cut pepper into strips
Juice lime
Make
Melt coconut oil in a large skillet over medium-high heat then add salmon filets, skin side up, and sear filets until they remove easily from the skillet – about 5 minutes then remove from skillet
Add onion to sauté pan and cook until soft
Add pepper, zucchini, broth, lime juice, cilantro, and chili flakes to skillet and bring to a boil
Reduce to a simmer and cook for 5 minutes
Add coconut milk and soy sauce then simmer for an additional 5 minutes
Return salmon to skillet and nestle into vegetables
Simmer until fillets are completely cooked through – about another 5-7 minutes then remove from heat
Add chopped spinach to skillet and cover for a few minutes until softened
