Broccoli Stirfry







Broccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.

Botanically, the vegetable is the member of large cruciferous (Brassica) family of vegetables, which also includecauliflower, brussel sprouts, cabbage, arugula, etc. 

It is very important that we have this in our daily diet and also encourage kids to eat them as often as possible by making variety of tasty looking dishes.


It is noticed that kids like broccoli and one way to ensure that they enjoy it is to cook it properly by using our Healthy Steaming method. Overcooked broccoli becomes soft and mushy, an indication that it has lost both nutrients and flavor. 

Begin by cutting broccoli florets into quarters and let sit for several minutes before cooking to enhance its health-promoting benefits. Steam for 5 minutes. 

You'll want to include broccoli as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. 


I usually prefer to make a quick stir fry with not too much cooking and mashing to retain the nutrition as much as possible. I like to make broccoli salads or in   mixed veg stir fries.





Ingredients:


2 cups cleaned, washed broccoli florets .
1 tsp grated ginger
1 /2 tsp white pepper
1/2 tsp sesame seeds
1/2 tsp mustard seeds ( optional )
1 tsp chilli sauce
1/2 tsp soy sauce
salt to taste
1 tbsp lime juice.
1 tbsp olive oil/cooking oil


METHOD:


In a pan, add the oil, heat it, crackle the mustard seeds if using the same,
 add the grated ginger, toss the washed, cleaned florets of broccoli.
Add the chili sauce, toasted sesame seeds, salt to taste and the soy sauce. Keep tossing and stir frying , by adding sprinkles of water, as the florets soften very quickly. 

When cooled, add lime juice and serve with rice or as a salad.






Health aspects of Broccoli