News and Notes from The Johnson Center
Broccoli: Become a Fan
JCCHD | Wed, February 20, 2013 | [Family and Food]
No one likes broccoli more than Tom “Broccoli” Landers. He holds the world record for eating one pound in 92 seconds. Compare that to the average American, who eats 4 pounds of broccoli a year. To think this member of the cabbage family was virtually unknown to most Americans before 1920! Broccoli production has increased 700% since 1971, and its popularity continues to grow.
There are many reasons to join the broccoli fan club. It has a lot of health benefits; a single serving is equal to 1/3 of the recommended daily requirement for Vitamin C. (Vitamin C is an antioxidant, strengthens the immune system, and acts as a natural antihistamine.) Broccoli is high in dietary fiber which helps regulate the digestive system. Other nutrients found in broccoli, such as selenium and diindolymethane, are known to have anti-cancer properties.
In addition to the nutritional benefits, broccoli is available year round and can be eaten in multiple ways. Raw is the best method to get the maximum nutrients. Steaming and stir frying are also good methods. Boiling broccoli is not recommended, since it significantly reduces the levels of the anti-carcinogenic compounds.
If you are already a fan, but your kids are not, there are some great ways to bring them around. Try telling them they are getting to eat little trees (they can pretend to be a giant!) Here are a few more fun ways to get your kids eating to enjoy broccoli:
1. Try raw broccoli with different dips. If your child doesn’t like cooked vegetables, they are more likely to try them raw when they can dip them. Hummus is a great dipping option. It is healthier than dressing and comes in a variety of flavors.
2. Create a salad bar at dinnertime. This is a great way for kids to sample different vegetables. Put out some small broccoli flowerets, slices of cucumber, chopped tomato, lettuce, and dressing of your choice. You can also have the kids help clean the vegetables and arrange the salad bar (even chopping if they are age appropriate). You will be amazed how proud they will be of their finished product.
3. Make a cold-vegetable pizza with your kids. Prepare or purchase a pre-baked pizza crust. Spread hummus on the surface. Sprinkle chopped broccoli and other sliced vegetables on top. Slice and serve.
4. Let your kids play with their food. Offer broccoli flowerets and other vegetables in different colors and shapes. Encourage your child to make a vegetable collage or ‘painting’ on their plate. Before you know it, you’ll catch them sampling their art work.
Kid friendly, fast, and easy recipes include:
Roasted Broccoli
Ingredients
• 1 large head broccoli, washed, stemmed, and broken into 1 inch pieces
• Coconut oil
• Kosher salt and fresh ground pepper to taste
Directions
1. Preheat oven to 425 degrees.
2. Prepare broccoli as above; reserve stems for another use, or peel and cut into 1 inch chunks.
3. Toss broccoli with oil, sprinkle with salt and pepper, and place in oven
4. Roast for 18 to 20 minutes, turning at approximately 10 minutes.
Broccoli Mashed Potatoes
Ingredients
• ½ bunch broccoli, finely chopped (3 cups)
• 1 pound Yukon gold potatoes, peeled and cut into ½ - inch pieces
• ¼ cup of coconut cream
• 4 tablespoons organic butter substitute, such as Earth Balance
• Kosher Salt and black pepper to taste
Directions
1. Fill a large saucepan with 1 inch of water and fit with a steamer basket. Bring water to a boil.
2. Place broccoli and potatoes in the basket, cover, and steam until very tender, 10 to 12 minutes.
3. Drain the vegetables well and return them to the pot.
4. Add the remaining ingredient, season to preference, and mash to desired consistency.
Pasta with Broccoli and Turkey Sausage
Ingredients
• ½ sweet organic sweet or spicy turkey sausage, cut into chunks and casing removed, broken into pieces*
• One bunch of broccoli, washed and roughly chopped
• 4 garlic cloves, slivered
• ¼ - ½ cup of olive oil
• One pound of pasta of your choice**
*Always look for sausage and other cured meats that are free of nitrites
**Make it fun by letting your child choose a pasta shape. It is empowering, and making some food choices makes them more invested in meal time, which can lead to healthier eating.
Directions
5. Fill a large pot with 2 inches of water. Bring to a boil.
6. Place chopped broccoli into the steamer basket. (Optional: sprinkle a dash of salt and pepper on top.) Cover and steam for 7 to 10 minutes.
7. In another large pot cook pasta per package instructions.
8. While broccoli is steaming, place ¼ cup olive oil in a large sauté pan with garlic over low heat. Sauté for a couple of minutes, then add sausage and break into smaller pieces.
9. Check to see if the pasta and broccoli are tender.
10. When sausage is cooked thoroughly, add broccoli and simmer for 2 to 3 minutes.
11. Toss with drained pasta, using a bit of the pasta water or olive oil if it is too dry.
12. Serve. (Optional: sprinkle some grated Daiya cheese on top.)
