Newly improved, step-by-step (#4 in series)
In our New Year’s issue, I challenged you to choose one healthy thing you love and find ways to do it more. What are some of the healthiest choices and why should we make changes to our lifestyle? This week let’s talk about Rock Stars…of the food world – VEGETABLES! I dream of meeting a client who eats too many but that doesn’t happen. We all need to be reminded of the power of plant foods!
WHY? On the basic level, they are abundant in micronutrients like vitamins and minerals. Virtually every pathway of the body including detoxification and energy production requires vitamins and minerals to operate efficiently. They also have fiber that our gut uses to make good bugs or bacteria which fortifies our immune system. On a deeper level, they have almost magical nutrients called phytochemicals. For example, broccoli contains something called sulforaphane– a very powerful anti-inflammatory molecule that contains sulfur, a key player in detox in your liver. The benefits of sulfur compounds in broccoli have a strong research track record as cancer protective as well as reducing risk of cardiovascular disease, supporting eye health and the list goes on. Vegetables are healing foods so starting the new year finding ways to add more servings is a perfect kickoff to good health in 2018!
Simply Easy Tip:
Broccoli is part of the larger family called Brassica or Cruciferous vegetables that also includes: Broccoli Rabe, Cauliflower, Brussels sprouts, Cabbage, Turnips/turnip greens, Collards, Kale, and Bok choy. Aim for a minimum of ¾ cup of this veggie family per day as an investment in your health.
Bring a little extra zing. Amazing Grass Energy Drink is a powerful blend of nutritious greens, phytonutrient-packed fruits, veggies and cereal grasses, digestive enzymes and probiotics. To order Amazing Grass Energy Drink, you may contact our friendly front desk team at (860)519-1916 or email Info@IntegrativeWellnessAndPT.com or you can click on the link below.
Simply Delicious: Magic Broccoli!
Best eaten warm but also delicious at room temperature. Called “Magic Broccoli” because it is magic how a little roasting and a drizzle of lemon juice can transform broccoli!
2 medium heads of broccoli (see note)
2 garlic cloves, finely sliced or finely chopped
4 tbsp extra virgin olive oil, separated
1/2 tsp salt (adjust to your taste)
Zest of half a lemon
1 1/2 tbsp lemon juice
2 tbsp freshly grated parmesan cheese or vegan cheese
Preheat oven to 180C/350F.
Cut broccoli into florets and piled onto baking tray.
Drizzle with 2 tbsp extra virgin olive oil, scatter with garlic, salt and pepper. Use your fingers to toss, then spread out over tray in a single layer (or use tongs or massage in a large ziplock bag). Adjust salt to your taste.
Bake for 20 to 25 minutes until the tips of the florets are slightly browned. The broccoli should be “tender crisp”, meaning just cooked through, not overcooked and floppy.
Remove from the oven and immediately drizzle over the lemon juice and remaining 2 tbsp olive oil. Toss to combine. Scatter over lemon zest and parmesan cheese. Serve immediately.
You need enough broccoli florets to fill a baking tray in a single layer. The broccoli shrinks while baking.
Reserve the stalks to use in stir fries or finely dice them and use in soups, fried rice, casseroles or even hide them in things like pasta sauces.
Please don’t cut down on the oil. You simply won’t get the caramelization when roasting!