Simple Sautéed Broccoli

I am a big fan of this veggie… Maybe because it brings back memories from my childhood, pretending to be a giant and eating trees. Maybe because I know how beneficial it is, full of vitamins, antioxidants and fiber. Probably because it is priced reasonably and super easy to cook. Definitely because it can be thrown on top of, mixed in with, or served as a side dish with SO MANY different meals.

Although I include broccoli into many different dishes, this way is one of my favorites. I always get complimented on this dish, and it is so easy… really.

Start with a head (or 2) of broccoli, depending how many people (or pets) you are making it for. Using a sharp knife, chop off the very bottom part of the stem because it is usually very tough and fibrous. If you want, you can save this for juicing.

Using a smaller knife or a veggie peeler, begin to cut away the tough, outer layer of the “trunk” along with any of the small branches until you see the lighter green, tender interior.
peeling stemSeparate the crown of the broccoli from the stem.

Slicing the stem in half, and then lengthwise a few times, usually leaves you with the perfect size pieces. A lot of people discard the stem, not aware that it is just as tender and tasty as the florets.

Cut into the crown lengthwise, using the small stems as guidelines. Personally, I like to leave it in bigger pieces, but feel free to chop it as small as you like.florets

Put all of your pieces into a pan with just enough water to cover the bottom of the pan. Cover, and turn the heat on high. Once the water begins to boil, let the broccoli cook for just a few minutes. You want it to be cooked through, but still bright green and crispy. Strain the water and top with a drizzle of olive oil, salt and pepper. That’s it!

Steaming the broccoli in water reduces the amount of oil used in the usual sautéing process, which cuts down on fat and calories.  Cooking the broccoli for just a few minutes still leaves it alive and tender, not mushy and puke green (like we all have witnessed once or twice in our lives).

This cooking method keeps  the broccoli great in the fridge for a few days, so feel free to cook up some extra.  Chop it up and throw it into a soup, mix it in with your omelet, or simply re-heat it over the stove.

Like always, there are optional toppings. I have used spirulina, hemp seeds, garlic salt, sesame seeds, nutritional yeast, fresh grated garlic, turmeric, red pepper flake, melted parmesan… you get the idea. But even without these extras, this freshly cooked broccoli is delicious!

If you prefer eating your broccoli raw, try out this raw broccoli dish that was featured on kriscarr.com.

As always, thanks for checking in… and keep eating those veggies!

with love and edible trees,

Amanda

Sautéed Cabbage with Tomatoes and Hemp Seeds

You will need :

2 cups shredded cabbage

2 cloves garlic, sliced

½ cup diced tomatoes

2 tablespoons hemp seeds

¼ cup low sodium vegetable broth

olive oil

salt and pepper

red pepper flakes

Begin by adding olive oil and sliced garlic to a fry pan over medium heat.  When garlic begins to turn brown (after a few minutes) add the diced tomatoes and sprinkle with salt, pepper and red pepper flake.  Cook for a few minutes, until tomatoes soften.

sauteed tomatoes

Add cabbage and vegetable broth to the pan and cover.  After about 2 minutes, check the cabbage and mix everything together.  Continue cooking, covered, until the cabbage is cooked through and soft, usually just another few minutes.

Serve hot, and top with a sprinkle of hemp seeds.

cabbage sauteed 2

This is a great dish because it’s quick, easy, and super delicious and nutritious.  Cabbage is an awesome veggie known for its cholesterol lowering benefits, is loaded with antioxidants and fights inflammation in the body.  It has been shown in many studies to prevent and fight cancer.

Hemp seeds are a complete protein, one that is easily assimilated in the body.  These seeds are full of the awesome Omega-3’s that promote brain function and fight inflammation.

So eat up!! And get some cabbage in your life!

with love and cruciferous veggies,

Amanda