Tag Archives: broccoli

green rice bowl

29 May

photo-40

It’s lunch time, and you don’t know what to make?

Try out this recipe!

It will fill you up with a nice amount of green veggies, along with whole grains, protein, polyunsaturated fat and vitamin E.

All in one neat little bowl!

Here’s how to make it:

Serves 1 – Prep time 5 minutes – Total time (45 minutes for rice) + 15 minutes

Ingredients:

  • 1/4 C brown rice
  • 3/4 C water
  • a few pieces of broccoli
  • 3 asparagus spears
  • handful of peas
  • 1 tsp sesame oil
  • generous sprinkle of sesame seeds
  • pinch of sea salt

Directions: 

1. Prep your ingredients: Add rice and water, bring to a boil then to a simmer. Cook for 40-45 minutes. Rinse your veggies. Chop broccoli into small pieces, snap off bottoms of asparagus then chop into pieces, take out fresh or fresh-frozen peas.

2. Steam your veggies: In a pot, add a steamer basket and about 2 inches of water. Add in broccoli first, steam for 3 minutes. Then add in asparagus, steam for 2 minutes, then peas, steaming for another 2 minutes.

3. Assemble your bowl: Add cooked rice to a bowl, top with steamed veggies. Drizzle sesame oil and mix. Top with sesame seeds and sea salt. Enjoy!

Flora’s seasonal recipe: pizza du jour feat. the Brassica family

15 Mar

photo-16I don’t know many people that don’t like pizza!

Sunday’s are usually a perfect day for a pizza party, and Sunday pizza making has become somewhat of a tradition.

I love buying dough and fresh mozzarella from my local pizzeria. The owner has come to expect me to walk through his doors, and I look forward to our catch up conversations.

Pizza Sunday’s are pretty great, because we can never finish a whole pizza in one sitting, so there are always leftovers for Monday’s lunch.

Monday’s are that much better because of it!

The dough usually takes on some really odd vegetable combinations, all dependent on what lives in my fridge. Last Sunday I made a Brassica pizza, featuring some curly leaf kale, broccoli and some other non-Brassica’s, for a multi-cultural veggie pizza experience.

Here’s what I came up with:

Serves 4-5

Ingredients:

  • Pizza dough, stretched
  • 1/2 ball of fresh mozzarella, shredded
  • 5-6 mushrooms, sliced
  • 1/2 medium red onion, sliced
  • 3-4 stems of kale, chopped
  • 5-6 broccoli florets, cut in half
  • sea salt
  • black pepper

Directions:

1. Prep the dough: Preheat your oven to 400F (gas stove) 450F (electric stove). I like to cut the dough in half (totally optional), since I have a cast iron skillet that I like to use, and a smaller piece of dough fits much better. You are welcome to use a pizza stone, or any other baking sheet that you like. If using cast iron or a baking sheet, add a dab of olive oil and spread across the surface. Stretch the dough out with your fist so it expands and gets thinner. Fit the dough to your baking surface.

2. Prep your ingredients: Rinse and slice your mushrooms, slice your onion, rinse your kale and broccoli, chopping appropriately. In a bowl add a drizzle of olive oil to your kale, and a small pinch of salt. Massage the olive oil in, then set aside.

3. Assemble the pizza: Shred your mozzarella first, sprinkle some sea salt and grinds of pepper. Add on your onions, mushrooms and top with your broccoli. Save your kale for 10-12 minutes before the pizza is done cooking, to create a kale chip topping.

4. Cook the pizza: Cook for 20-25 minutes total, depending on your oven’s strength. Midway take a peak, see how it’s doing, hang around the kitchen. Shake the pan a bit so the dough loosens and doesn’t stick. 10-12 minutes before the pizza is cooked, add on your kale. Remove pizza once dough is cooked through, and kale is crispy.

Happy veggie pizza eating!

simple stir fry

28 Nov

6720825115_dc0c063fedHere is a quick and easy dinner, if you are craving chinese food, and also a great way to use up veggies that are sitting in your fridge. Get creative, and use what you have to make your stir fry colorful and beautiful!

If you have leftovers, you can always pack it up to take for lunch the next day, or pack it in your child’s lunchbox.

Ingredients:

Brown rice:

  • 1 cup brown rice
  • 2 cups water

Stir fry:

  • 1/2 small cabbage, thinly sliced
  • 1/2 cup broccoli, florets + stems
  • 2 medium/small carrots, cut into matchsticks
  • 1/2 block of firm tofu, cut into cubes
  • 1 egg, whisked (optional)
  • 3 garlic cloves, diced
  • 1 inch of ginger root
  • 2 tablespoons sesame oil
  • 2 tablespoons tamari
  • Sprinkles of sesame seeds

Directions:

Cook your rice first. Add water to a pot, bring to a boil then add your rice, and let it cook until all of the water is absorbed, about 45 minutes.

While the rice is cooking, prep your ingredients. Slice your cabbage, break apart broccoli florets and cut up stems, dice garlic and ginger. Cut your carrots up into matchsticks (Here is a great step by step instruction on how to do so). Drain water from your tofu block, then cut the tofu into thin cubes. Crack your egg and scramble it in a bowl. Heat up a large pan to medium heat, add sesame oil and let the oil get hot. Add garlic and ginger, stir and let brown lightly. Add your veggies, tofu, tamari and stir. Lower heat to medium/low and cover for 5-7 minutes. Move your veggies to the side, and add in your egg. Fold the egg into the veggies, then add your rice and mix it all up! Serve in bowls with chopsticks and top with sesame seeds (and if you have scallions, chop those up for a pretty garnish).

Photo courtesy of f_shields

Raw broccoli salad

9 Jul

2638500179_b488d51970Summer is in full force, and with summer comes high temperatures and the urge to turn off the stove, and cook light.

In winter when you look at broccoli, you may be more inclined to sauté, steam or roast it. In summer, broccoli can take on a whole new realm of possibilities (you can of course make this recipe in winter too!). How about transforming your broccoli into a flavorful salad?

Broccoli contains loads of vitamins and minerals, and when eaten raw this veggie powerhouse will retain the most nutrients, compared to its cooked form (when cooked, steam for 2 minutes and remove once bright green). Another great reason to make this refreshing salad!

Here is how:

Makes 2 servings

Ingredients:

  • 1 medium to small head of broccoli
  • 1 tablespoon sesame oil
  • 2 teaspoons tamari
  • 1 teaspoon agave
  • 2 teaspoons ginger
  • as much sesame seeds as you like

Directions:

Rinse your broccoli well. Cut up into small florets, and chop up the stems. Add to medium sized bowl. Mince the ginger. Mix salad dressing ingredients together, and whisk well. Pour dressing over your broccoli and mix it up so that all pieces are covered. Garnish with sprinkles of sesame seeds. Yum!

Photo courtesy of Linda N.