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15 Delicious And Healthy Broccoli Recipes You Should Know

15 Delicious And Healthy Broccoli Recipes You Should Know

Broccoli is loaded with vitamins, fiber and other nutrients that make it a powerhouse of a vegetable. It’s also one of the easiest vegetables to find in supermarkets year-round. The mighty tree-shaped vegetable gets mixed reviews from diners, though. While many people absolutely love the slightly bitter yet earthy flavor, others almost run screaming from the table when it’s served! The trick to convincing even the pickiest eaters to try broccoli is in preparing it in an irresistible way. These broccoli recipes do just that.

1. Pesto Broccolini

Pesto Broccoli Recipes

    Sometimes all it takes is a bit of pesto and spice to make broccoli taste truly amazing. The great thing about this Brazilian broccoli recipe is that you can dial up the spice-factor to any level you prefer.

    2. Skinny Orange Chicken with Broccoli Recipe

    Skinny Orange Chicken Broccoli Recipes

      Chicken and broccoli are practically considered soul mates in some parts of the world. Mix in the delectably sweet flavor of fresh oranges and you have an irresistible dish that has everyone going back for seconds. The Sriracha sauce gives this recipe a nice kick.

      3. Broccoli Cheese Soup

      Broccoli Cheese Soup Recipe

        Broccoli and cheese go together like, well, broccoli and cheese! Warm up on a cold night with this delicious soup recipe that marries the two flavors together in perfect harmony. With only four ingredients, you can whip it up in no time!

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        4. Cheesy Roasted Broccoli Patties

        Cheesy Roasted Broccoli Recipe

          This recipe is another fine example of how beautifully broccoli and cheese go together. The  patties make a great side dish for dinner. If you prefer extra cheesiness, just toss in a bit more than the recommended ½ cup of cheddar.

          5. Barely-Blanched Broccoli Salad with Feta and Fried Almonds

          Barely Blanched Broccoli Salad

            Blanching the broccoli for exactly three minutes helps keep the vegetable’s signature texture while allowing it to better absorb the vinaigrette. Almonds add a nice crunch to this broccoli recipe while the Feta goat cheese gives it a bit of a flavor contrast.

            6. Broccoli and Cauliflower Gratin Mac n Cheese

            Broccoli Cauliflower Mac and Cheese

              Everyone’s favorite comfort food grows up with this delicious broccoli recipe. Keep all the pasta and cheese goodness you love while adding the health benefits of broccoli and cauliflower to the mix.

              7. Chicken and Broccoli Braid

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              Chicken and Broccoli Braid Recipe

                Chicken, broccoli and cheese all come together in a delicious bread package. You get an entire meal in every slice, making this the ideal healthy and delicious broccoli recipe for those days when you don’t have time to sit down at the table for a full meal.

                8. Curried Broccoli Salad

                Curried Brocolli Salad

                  Turn up the heat and the crunch factor with this delicious and healthy broccoli salad recipe. Make a little bit for a healthy lunch or a big bowl for family gatherings.

                  9. Broccoli Beef

                  Broccoli Beef Recipe

                    Forget meat and potatoes—beef and broccoli is where it’s at! This classic Chinese-American dish makes broccoli the star with beef and rice as its backup singers. A piping hot pan is the key to making sure your flank steak comes out tender and juicy.

                    10. Broccoli Pickles

                    Broccoli pickles

                      While cucumbers are usually the star of the pickle world, you can actually pickle just about anything, including broccoli. This recipe is the perfect accompaniment to an egg roll and other side dishes in a Bento box.

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                      11. Broccoli Paratha

                      Broccoli Paratha Recipe

                        Trying to lay off the breads but still need something to dip into your favorite hummus or spicy gravy recipe? Broccoli Paratha looks like little green pita breads without all the starches.

                        12. Broccoli White Pizza

                        Broccoli White Pizza Recipe

                          You can’t talk broccoli recipes without mentioning white pizza! While white pizza is delicious in its own right, some find the sauce-free comfort food a bit bland for their tastes. Broccoli adds just the right amount of flavor to really bring home the taste of the dough and cheeses.

                          13. Broccoli & Fruit Salad

                          Broccoli and Fruit Salad

                            Fruit salad is a staple during the warmer months and a favorite at family picnics. This broccoli & fruit salad recipe is so colorful it practically beckons even the pickiest eaters to dive in.

                            14. Mini Quiche with Broccoli

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                            Broccoli Mini Quiche Recipe

                              These mini quiches are easy to whip up in small batches and make the perfect brunch recipe. While quiche can be an intimidating dish for novice cooks, the miniature size makes this dish less daunting.

                              15. Broccoli Green Smoothie

                              Broccoli Green Smoothie

                                “Green” smoothies are all the rage right now, and true broccoli lovers are in for a treat with this recipe. It’s incredibly simple to whip up in the blender and versatile enough that you can substitute ingredients for what you have on hand.

                                Add these delicious broccoli recipes to your weekly dinners and you’ll have everyone loving the healthy vegetable in no time!

                                Also check out: 11 Benefits of Broccoli to Convince Anyone to Eat it

                                Featured photo credit: Beantown Baker via beantownbaker.com

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                                Last Updated on August 12, 2019

                                12 Best Foods That Improve Memory and Brain Health

                                12 Best Foods That Improve Memory and Brain Health

                                Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                Here are 12 best brain foods that improve memory and brain power:

                                1. Nuts

                                The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                2. Blueberries

                                Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                3. Tomatoes

                                Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                4. Broccoli

                                While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                5. Foods Rich in Essential Fatty Acids

                                Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                6. Soy

                                Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                7. Dark Chocolate

                                When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                                B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                                Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                9. Foods Rich in Zinc

                                Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                10. Gingko Biloba

                                This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                                It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                                However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                11. Green and Black Tea

                                Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                12. Sage and Rosemary

                                Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                Try to enjoy these savory herbs in your favorite dishes.

                                When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                More About Boosting Brain Power

                                Featured photo credit: Pexels via pexels.com

                                Reference

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