Lemon Garlic Broccoli

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  • Include broccoli as one of the cruciferous vegetables (e.g. cauliflower,  kale, cabbage, brussels sprouts you eat on a regular basis if you want to receive fantastic health benefits. 
  • Include cruciferous vegetables as part of your diet 2-3 times per week, 1-1/2 cups per serving.

Nutrient Profile:

  • Vitamin K
  • Vitamin C
  • Chromium
  • Folate
  • Vitamin A
  • Choline
  • Potassium
  • Copper
  • Magnesium
  • Iron
  • Calcium
  • Fiber
  • Omega-3 fatty acids
  • Protein
  • Also concentrated in phytonutrients, key in cancer prevention 

Health Benefits:

  • Cancer Prevention
  • Anti-inflammatory benefits
  • Antioxidant benefits
  • Enhances the Body's detoxification system
  • Cardiovascular Support
  • Key role in eye health
  • Skin, especially sun-damaged skin, support

Storage:

  • Place broccoli in a plastic bag, removing as much air as possible
  • Store in the refrigerator where it will keep for 10 days  
  • Do not wash broccoli before storing; exposure to water encourages spoilage
  • Vitamin C starts to quickly degrade once broccoli is cut, it is best to use it within a couple of days

Health Concerns:

Broccoli may cause swelling of the thyroid gland (goiter).  This may lead to an inability to regulate metabolism.  Consumption of these vegetables should be altered but not eliminated in individuals with thyroid dysfunction.  Steam, cook or fermentas the heat alters the molecular structure and thus eliminates the goitrogenic effect.  If you have normal thyroid function and consume adequate amounts of iodine, these vegetables will have no effect on your thyroid and may be eaten liberally.

Here’s a delicious way to cook broccoli!

Ingredients

  • 1-2 bunches of broccoli
  • 2-4 garlic cloves (2-4 cloves) minced
  • 1-2 teaspoons grated lemon zest
  • 2 tablespoons freshly squeezed lemon juice
  • Olive oil
  • Salt
  • Pepper

Cut the broccoli into florets. Heat the olive oil in a sauté pan.  Add the minced garlic and sauté until fragrant. Add the broccoli and the lemon zest.  Sautee for a few minutes.  Add the lemon juice, toss, and cover pan until broccoli is bright green and is cooked through to desired consistency.  I like to take a floret and bite into it and see if it is cooked through to my liking. 

I truly hope you enjoy this recipe and that it helps you live a healthier life.  I would absolutely love to hear from you, so please leave a comment below and let me know what you think.  If you enjoyed this post, share it with your friends and family!

Lots of love,

Judith

This year we have launched an exciting collaboration with Soul Food Salon.  Each week, we feature a delicious, seasonal, and nutritious ingredient.  We not only tell you a bit about it and all of the nutrition it represents, but also we provide you with a recipe so you can cook it at home.  Please share pictures of your meals on Instagram using the hashtag #SoulFoodSalon.  We can’t wait to learn and cook with you!