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Broccoli/Cauliflower

BROCCOLI SAUCE

Ingredients:

  • 6-8 cups water
  • 2 cloves garlic, peeled
  • 2 cups broccoli florets
  •  cup whole coconut milk, canned
  • 1 tbsp. white wine vinegar
  • 1 tbsp. olive oil
  • 1 tbsp. nutritional yeast
  • Salt and pepper

 

Directions:

  1. In a large pot, bring the water to a boil. Add the broccoli, garlic cloves, and a pinch of salt. Boil until the broccoli is tender, about 15 minutes. Strain and set aside to cool for a few minutes.
  2. In a blender or food processor, add cooked broccoli and garlic, coconut milk, white wine vinegar, nutritional yeast, olive oil, salt and pepper. Blend until completely smooth.
  3. Serve over the pasta of your choice. 

BROCCOLI SMOOTHIE

Ingredients:

  • ½ cup broccoli
  • 1 banana
  • 1 cup mango, frozen chunks
  • ¾ cup strawberries
  • ½ cup spinach
  • 1 cup pineapple juice
  • ¾ cup water

 

Directions:

  1. Put all ingredients in a blender, blend until smooth.

BROCCOLI STIR-FRY

Ingredients:

  • 2 large heads broccoli
  • 1 medium red onion
  • 1 orange bell pepper
  • 2 large shitake mushrooms
  • 2 tbsp. soy sauce
  • 2 tbsp. sesame oil
  • 2 tsp. ginger

 

 

Directions:

  1. Chop the broccoli into florets, the red onion and bell pepper into a medium dice, and remove any stems from the shitake mushrooms. Slice the mushrooms into strips and place all the vegetables into a large bowl.
  2. Peel and grate the ginger. Place the ginger, soy sauce, and sesame oil into a small bowl.
  3. In a large skillet over high heat and heat the oil. Add the broccoli, red onion, bell pepper, and mushrooms, and cook 6 to 7 minutes. Until just starting to brown on the edges, stirring occasionally.
  4. Add the sauce, stir until combined, and turn off the heat. 

BROCCOLI WITH LEMON BUTTER SAUCE

Ingredients:

  • 2 cups broccoli florets
  • ¼ tsp. cayenne pepper
  • 1 lemon, juiced
  • ¼ cup water
  • ¼ cup butter or margarine
  • Salt and pepper

 

 

Directions:

  1. In a large skillet, combine the butter, water, lemon juice, cayenne pepper, salt and pepper. Bring to a simmer over medium heat. Add the broccoli to the pan, stir to coat, and cover with a lid.
  2. Cook for 10 to 15 minutes over medium-low heat, stirring until broccoli is tender. 

BROCCOLI WITH RED PEPPER FLAKES AND TOASTED GARLIC

Ingredients:

  • 2 tsp. olive oil
  • 6 cups broccoli florets
  • ¼ tsp. crushed red pepper
  • 3 garlic clove, thinly slices
  • ¼ cup water
  • Salt to taste

 

Directions:

  1. Heat olive oil in a large nonstick skillet over medium heat.
  2. Add broccoli, salt, crushed red pepper, and sliced garlic.
  3. Sauté 2 minutes. Add ¼ cup water. Cover reduce heat to low and cook for 2 minutes or until broccoli is crisp-tender. 

CAULIFLOWER PIZZA

Ingredients:

  • 1 head cauliflower, stalk removed
  • ½ cup shredded mozzarella
  • ¼ cup grated parmesan
  • ½ tsp. dried oregano
  • ½ tsp. kosher salt
  • ¼ tsp. garlic powder
  • 2 eggs, lightly beaten

 

Directions:

  1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well. Let cool.
  3. In a bowl, combine the cauliflower with the mozzarella, parmesan, oregano, salt, garlic powder, and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes
  4. Add desired toppings and bake an additional 10 minutes. 

CHEESE CAULIFLOWER MASH

Ingredients:

  • 1 head cauliflower
  • 2 tbsp. butter
  • 1 cup cheddar cheese, plus more for garnish
  • Fresh chives, chopped
  • Salt and pepper to taste

 

Directions:

  1. Chop the head of cauliflower into florets
  2. Put cauliflower into a medium pot and cover with water, add a pinch of salt and boil for 15 minutes, or until the cauliflower is soft.
  3. Darin the cauliflower, then return to the pot.
  4. Add the butter, and another pinch of salt and mash the ingredients together until the texture is creamy.
  5. Add pepper and cheddar cheese and stir to combine.
  6. Garnish with chives and more cheddar cheese and enjoy!

GREEK YOGURT BROCCOLI SALAD

Ingredients:

  • 3 small heads of broccoli, cut into bite-sized florets
  • 1 medium red onion, chopped
  • ½ cup of walnuts or sunflower seeds (or both!)
  • ½ cup dried cranberries
  • ½ cup bacon, crumbled
  • ¾ cup plain Greek yogurt
  • 3 tbsp. raw sugar
  • ½ tsp. white wine vinegar

 

Directions:

  1. In a small mixing bowl, combine the Greek yogurt, sugar, and vinegar together thoroughly. Set aside.
  2. In a large bowl, add the broccoli, onion, nuts or seeds, cranberries, and bacon.
  3. Drizzle the dressing over top of the salad and toss until evenly coated. 

MUSHROOM CAULIFLOWER “RICE” SKILLET

Ingredients:

  • 2 tbsp. olive oil
  • 1 stick celery, sliced
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • 3 cups mushrooms, sliced
  • 1 cauliflower head, riced
  •  cup vegetable broth
  • Soy sauce to taste
  • Salt and pepper

 

Directions:

  1. Pulse the cauliflower florets in a food processor for about 25-30 minutes until it’s a rice-like consistency
  2. In a large skillet add olive oil over medium heat.
  3. Add onion and celery cook until tender about 5 minutes.
  4. Add garlic and cook for 30 seconds
  5. Add mushrooms and sauté until cooked through
  6. Add the cauliflower rice, the vegetable broth, and soy sauce. Allow the cauliflower rice to absorb the vegetable broth. Cook until soft. 

STEAMED BROCCOLI

Ingredients:

  • 2 large heads broccoli
  • ¼ cup red onion, thinly sliced
  • 2 tbsp. olive oil
  • ¼ cup feta cheese
  • Salt and pepper

 

Directions:

  1. Chop broccoli into florets and slice the red onion into thin pieces.
  2. Place 1 ½ cups water into saucepan or pot add the broccoli florets. Cover with a lid and bring to a boil over high heat. Once the water boils vigorously, reduce the heat to medium. Cook for 5 to 6 minutes, or until the broccoli florets are easily pierced with a fork but not limp. Drain.
  3. Place broccoli into a bowl. Toss with olive oil, salt & pepper, feta cheese, and red onions.