Broccoli

Super Vegetable?

Broccoli is considered a super vegetable as it is an excellent source of densely packed nutrition. A better source of calcium and potassium than dairy products and a good source of selenium, too.  It boasts  high levels of vitamin A, vitamin C and B complex, as well as being a great source of lutein, a phytochemical known for it's role in protecting vision.

Raw or cooked?  There are benefits to both.  For those with low thyroid, cooking will reduce the impact on thyroid levels.  It also is easier to digest when cooked, but be careful not to over cook; many people have learned to dislike broccoli from being served overcooked, mushy broccoli that has a sulfur or metallic flavor.  Lightly steamed, quickly stir fried, or even baked, broccoli has a rather mellow flavor with a tender, yet slightly crisp texture.

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Broccoli Soup

(2 versions: 1 vegetarian, 1 vegan)

Warm broccoli soup is a very flavorful, comforting meal that can be enjoyed summer and winter.  Our family enjoys both of these versions and we adjust them with the extras included below, according to the preference of the day.

Vegetarian Broccoli Soup

1 small onion, chopped fine

2 ribs of celery, chopped 

2 T coconut oil

2 pounds broccoli, cut into small pieces, including stems

1/2 gallon milk

2 T butter

4 T whole wheat flour

8 oz sharp cheddar cheese, shredded

salt & pepper to taste

Directions:

1-Saute onion and celery in oil until very soft.

2-Cook broccoli in two cups of water until very soft.  Do not drain.

3.Melt butter in large pot.

4.Whisk flour into butter and continue stirring until thickened.

5.Stir in milk and cook over medium heat until thickened.  

6.Add 8 oz of cheese and stir to melt.

7.In a food processor or blender, process broccoli in cooking water with onion and celery, to thick consistency, reserving about a cup of small pieces for garnish.

8.Add pureed broccoli to the sauce and cook over low heat for a few minutes to combine flavors.

9.Serve as described below (after vegan recipe)

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Vegan Broccoli Soup

1 small onion, chopped

2 ribs of celery, chopped

2 T coconut oil

2 pounds broccoli, cut into small pieces, including stems

3 pounds potatoes, cut into small pieces

1/2 cup nutritional yeast

salt and pepper to taste

Directions:

1-Cook potatoes in small amount of water until nearly soft.  Add broccoli  and continue cooking until potatoes and broccoli are very soft.

2-Saute onion and celery in oil until very soft.

3-Process potatoes, broccoli, with onion and celery, in food processor or blender until thick consistency, saving a few flowerettes aside for garnish.

4-Mix in nutritional yeast.

5-Serve as described below. 

Serving either version of Broccoli Soup

Here is where you can really make either version truly unique!  We usually serve our broccoli soup with a garnish bar: a few of our favorite garnishes set out for each to personalize his or her own soup!  

Our garnish favorites are:

**small pieces of broccoli flowerettes

**tomatoes, diced 

**mushrooms, thinly sliced

**onions, chopped

**vegan bacon bits

**vegan sausage bits

**shredded cheese

**peas or corn

 

Avocado Zucchini Bread

Avocado Zucchini Bread (vegan)

Avocado, rich in many nutrients and noted for its healthy fats, combined with the full of nutrition zucchini and supplemented with local honey turn normal zucchini bread into a culinary delight!  The bananas replace eggs in this recipe.  No need for butter on this bread; it is deliciously moist and flavorful just as it is.

Ingredients

1/2 cup honey

1/2 banana, pureed

1 very ripe avocado, pitted and pureed

1 T vanilla extract

2 cups zucchini, grated

2 cups whole wheat (or white wheat) flour

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp Himalayan salt (or sea salt)

1 1/2 tsp cinnamon

1 tsp allspice

Directions:

1-Preheat oven to 350"F

2-Lightly oil and dust with flour: 2- 7" loaf pans

3-In a large mixing bowl, combine honey, banana, avocado and vanilla, mixing well.

4-Fold in zucchini

5-In a separate bowl, combine remaining ingredients.

6-Stir flour mixture into zucchini batter.  Do not over mix.

7-Divide into the 2 loaf pans and bake about a half hour, until golden brown.

8-Cool in pan about 5 minutes, remove to cooling rack and cool an additional 20-30 minutes.

9-Slice and enjoy!

Zucchini

ZUCCHINI, 

raw or cooked, it's a nutritious vegetable that is low in calories and high in vitamins and minerals.  Add the anti-oxidant boost and you have many reasons to enjoy this brilliant vegetable often.

Zucchini is a versatile vegetable, mild in flavor, and can be used lightly cooked for a soft texture, or raw for the added crunch.  Many people have an aversion to it from tasting it overcooked and bland.  But zucchini can be such an asset to many dishes, providing a gentle base to coax out other ingredients and flavors.  Let me introduce you to a few of our family favorites!

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Zucchini Puffs--makes about 24

2 cups zucchini, grated

2 eggs, lightly beaten

1/2 cup onion, finely chopped

1/2 cup sharp cheddar cheese, grated

1/2 cup whole grain bread crumbs

1/4 cup parsley, finely chopped

Directions:

1-Preheat oven to 400"F (or heat grill)

2-In a large bowl, combine all ingredients.

3-Put into buttered muffin tins, filling just to the top.

4-Bake 15-18 minutes until golden brown and set.

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Cheesy Herbed Zucchini Boats-makes 8 halves

4 large zucchini, sliced lengthwise in half

1/2 cup herb cream cheese (or 1/2 cup  Parmesan cheese, grated and combined with 2 T rosemary and thyme)

1 tsp coconut oil or butter

salt and pepper

Directions:

1-Preheat oven to 350"F; line a baking sheet with foil

2-brush each half with oil on all sides

3-cover with cheese

4-season lightly with salt and pepper

5-bake about 15 minutes, then broil for about 3 minutes until golden brown.

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Garlic & Herb sauteed Zucchini-serves 4

3 medium zucchini, sliced in 1/4" thick rounds

1 T coconut oil

1 medium onion, thinly sliced

2 tsp minced garlic

2/3 cup vegetable stock

2 tsp marjoram

2 tsp thyme

2 T parsley, chopped

salt and pepper

Heat oil to medium high in large skillet.  Add onion and garlic and saute until onion is soft.  Add zucchini and saute about 5-6 minutes longer, until zucchini is just tender.  Add stock with seasonings to pan.  Cook about 1-2 minutes Season with salt and pepper to taste.

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