Sesame Ginger Broccoli

sesame ginger broccoli3

Broccoli is a super versatile veggie, and surprisingly most people like it! It’s a great veggie to eat raw, dipped in some hummus or guacamole, but it’s even better cooked in a little garlic, ginger and sesame oil [recipe below]. Yum! Whether you saute it, steam it or roast it, broccoli is one of those veggies that can be added to pretty much any meal, making it one of my go-to dishes.

Be sure not to overcook your broccoli though; not only will it be mushy, but that beautiful bright green color that we all love so much will turn into a not-so-pretty olive brown color. This color change occurs when the compound, chlorophyll in broccoli [which gives it the bold green color] is subjected to heat/cooking for too long, forming a new compound known as pheophytin. So, if your broccoli is looking a little more brown than usual, you know you’ve cooked it for too long. But it’s not just the color that’s affected, it’s the nutrition content that we’re focused on. Cooking veggies too long causes them to lose some of their nutrition benefits. So if you want the most nutrition bang for your buck, be sure not to overcook them.

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Now let’s talk nutrition. Broccoli is a well-known cruciferous vegetable loaded with nutrients! It’s a great source of fiber, vitamin C, vitamin A, vitamin K, B vitamins, folate, calcium, iron, magnesium, selenium, zinc and phosphorus; so what’s not to love about broccoli? Check out this super tasty recipe for my Sesame Ginger Broccoli. You may even be able to convert a non-broccoli lover into a broccoli fan with this dish!

Sesame Ginger Broccoli

Servings: about 4

Ingredients

  • 2 heads broccoli, chopped into bite-size florets
  • 1 red, yellow or orange bell pepper, julienned  [sliced thinly]
  • 1 clove garlic, minced
  • 1 Tbsp freshly grated ginger [or minced finely]
  • 1 Tbsp coconut oil
  • 2 tsp sesame oil
  • Sea salt to taste

Directions

Heat coconut oil in a large pan on medium-high heat. Add ginger, garlic and bell pepper. Cook, stirring for 3-5 minutes until fragrant. Reduce heat to medium, add broccoli and salt. Stir to coat with garlic/ginger mixture. Cover and let cook for 3-5 minutes until broccoli is bright green. Uncover, add sesame oil and stir. Cook for another 3-5 minutes until broccoli is slightly tender [you can cook longer if you like a softer texture, but try not to let it reach the olive-brown color]. Add additional sea salt if needed. Serve warm.

This dish makes a great side dish, or a wonderful main meal if you have it alongside some wild-caught fish, organic chicken or beef.

sesame ginger broccoli

Sesame Ginger Broccoli
 
Author:
Recipe type: Veggies
Serves: 4
Ingredients
  • 2 heads broccoli, chopped into bite-size florets
  • 1 red, yellow or orange bell pepper, julienned [sliced thinly]
  • 1 clove garlic, minced
  • 1 Tbsp freshly grated ginger [or minced finely]
  • 1 Tbsp coconut oil
  • 2 tsp sesame oil
  • Sea salt to taste
Instructions
  1. Heat coconut oil in a large pan on medium-high heat.
  2. Add ginger, garlic and bell pepper. Cook, stirring for 3-5 minutes until fragrant.
  3. Reduce heat to medium, add broccoli and salt. Stir to coat with garlic/ginger mixture.
  4. Cover and let cook for 3-5 minutes until broccoli is bright green.
  5. Uncover, add sesame oil and stir. Cook for another 3-5 minutes until broccoli is slightly tender [you can cook longer if you like a softer texture, but try not to let it reach the olive-brown color].
  6. Add additional sea salt if needed. Serve warm.

 

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Angela Freed

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