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natural kitchen BY ELISA BOSLEY | RECIPE BY TRINA KAUFMAN


Broccoli


Learn to love it! Tis cabbage family stalwart is a true nutritional superstar, offering sky-high levels of vitamins C and K; hefty doses of B vitamins, vitamin A, folate, fiber, and potassium; and loads of cancer-fighting properties. It’s also economical, readily available, and versatile. Choose broccoli with emerald green, compact florets and light green, relatively thin stems; avoid yellowing buds or thick, whitish stalks. Refrigerate up to five days.


Steam simply. Try this one-pot method: Cut florets from stalks. Remove stalks’ outermost layer with a vegetable peeler; cut stalks into bite-size pieces. Add to 1 inch of simmering water in a large pot. Place florets in a steamer basket over stems, cover, and steam about 5 minutes, until tender. Don’t overcook, which leaches out vitamins and produces a sulfurous taste.


Season boldly. Strong spices enhance broccoli’s hearty flavor. Toss steamed broccoli with lime juice, crushed red pepper flakes, and cumin; or drizzle with toasted sesame oil, minced garlic, and grated fresh ginger.


Roast. High heat yields wonderfully crispy, slightly caramelized broccoli. Toss cut-up florets with olive oil, kosher salt, and fresh pepper; spread on a rimmed baking sheet and roast at 400 degrees until tender and slightly browned, 20–25 minutes. Drizzle with fresh lemon juice and zest, freshly grated Parmesan cheese, and chopped fresh herbs such as basil or thyme.


58 deliciousliving | april 2012


“CREAM” OF BROCCOLI SOUP


You’ll never miss the cream in this silky, all-vegan soup. Heat 2 tablespoons extra-virgin olive oil in a large soup pot over medium heat. Add 1 large diced yellow onion and sauté, stirring often, until translucent but not browned, about 8 minutes. Stir in 1 teaspoon ground cumin; sauté 1 minute. Add 3 cups broccoli and 3 cups cauliflower (both cut into 1–2 inch pieces); sauté 5 minutes. Add 2½ cups water, 1 tablespoon tamari, and ½ teaspoon sea salt; cover, bring to a boil, reduce heat, and simmer until vegetables are tender, 12–14 minutes. Purée in batches, return to pot, adjust seasoning, and heat through. Sprinkle with chopped fresh parsley, chives, or basil if desired. Serves 4.


PER SERVING: 120 cal, 7g fat (5g mono, 1g poly, 1g sat), 0mg chol, 4g protein, 12g carb, 4g fiber, 374mg sodium


LEW ROBERTSON / STOCKFOOD


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