The longer I follow my AIP way of life, the less interested I am in fussy recipes with a bazillion ingredients and the more focused I become on adding nutrient density. At least for my everyday eating. It seems a little counter-intuitive doesn’t it? It’s true, though.
When I was a child growing up in New Zealand, my mum would layer up these salad plates – a little taster of lots of bits and bobs on a plate. At the time, for her, I suspect it was a great way to use up leftovers. Now, I think a play on Mum’s salad plate is actually a genius way to increase the variety of nutrient-dense goodies in your diet.
So, in this new series, I share ways that you can easily add a vegetable to your meal. One of the best and simplest strategies for eating for health.
Over time, I hope to have a repertoire of add a vegetable recipes for you to draw on so that a play on the ‘Christa Salad Plate’ can be reimagined in an AIP-friendly kind of manner.
Here in Australia, broccoli is the 5th most popular vegetable (after carrots, potatoes, tomatoes* and onions). In the US, it doesn’t quite make the top 10.
Breaking with my usual pattern of roasting broccoli, adding it to soup, making broccoli sauce, or even broccoli rice – today I’m bringing you a banging old-is-new-again way to cook your broccoli – the slow braise.
And, if you’ve never tried braised broccoli before – you are in for a treat. Along with feeding a crowd, braising your broccoli imbues a mellow flavour that is such a lovely surprise.
Oh – and this baby tastes as good at room temperature as it does hot (so it’s a good one to have in the fridge!)
Check out THE Nutrient Density Nugget on why BROCCOLI is so good for you!
Just click on the pic’ to go to the video…
Well, George H. W., you may have been the president but EVEN PRESIDENTS SHOULD EAT THEIR VEGETABLES!
Me, I love broccoli. And, it turns out broccoli loves us right back…
Broccoli is a cruciferous vegetable. It is known scientifically as brassica oleracea. It is related to cabbage, kale, cauliflower and brussels sprouts.
Broccoli is high in many nutrients, including fibre, vitamin c, vitamin k, iron and potassium. Broccoli also contains more protein than most other vegetables.
In short, we should eat more broccoli.
IT’S SO GOOD!
I have fond memories of a Dank Street Depot cafe special from back in the days when I was still dining out with much more frequency and abandon, and Jared Ingersoll had yet to shut up shop.
Jared’s slow-cooked broccoli and eggs – slow-cooked broccoli with chilli, garlic and white wine, served on scrambled eggs and sourdough toast and topped with sheep’s milk feta and parsley were so damn good!
Of course, my version has no chilli (no nightshades for this girl!). I’ve also omitted the wine (I live with a teetotaler). Sadly, I don’t serve it on sourdough, or with feta – although, I could do a dairy-free scramble since I have successfully reintroduced the humble egg…
Instead, I add some omega-3s by cooking my broccoli in a combo’ of anchovies and garlic.
The secret to extracting maximum flavour from this dish is a very gentle and long, cook. In the end, if you have taken your time, you will be rewarded with a large platter of gorgeously unctuous and mellow broccoli-flavoured goodness. It really is a thing of beauty.
EVERYTHING IN THIS LITTLE BRAISED BROCCOLI NUMBER is good for you.
Let’s take each of the ingredients separately…
Extra Virgin Olive Oil (EVOO)
Cardioprotective extra virgin olive oil contains mostly monounsaturated fat. Just one tablespoon provides 10% of your of daily recommended vitamin E as well as smaller amounts of vitamin K1 (the plant-based form of vitamin K) and iron.
It’s widely recognised as one of the healthiest fats (just be sure to invest in the best quality EVOO you can)
GARLIC
A member of the allium family, garlic contains sulphur compounds, which are believed to contribute some of its health benefits. It is an excellent source of vitamin B6, a very good source of manganese, selenium and vitamin C, and other minerals, including phosphorous, calcium, potassium, iron and copper.
If you’re a foodie, the action of chopping or crushing garlic supposedly stimulates the production of allicin; however, it is thought that cooking garlic inhibits the formation of some of the perceived medicinal properties.
ANCHOVIES
High in omega-3 fatty acids, anchovies pack MASSIVE flavour into such teeny fish. They are also a very sustainable fish option.
Along with adding to your ‘eat more seafood’ quota for the week, anchovies are a great source of protein, help to support healthy bones, and are good for your heart.
And, if you struggle with the fishiness of anchovies, melting them into dishes like this is a great way to get the nutritional benefit without having to torture yourself!
- 1 cup extra virgin olive oil
- 6 cloves garlic, peeled and thinly sliced
- 6 anchovies, mashed
- 1 kg (2¼ lbs) broccoli
- Salt
- Trim the bottom of your broccoli stems. Using a vegetable peeler or paring knife, remove as much of the fibrous outer skin of the stalk as you can. Cut the broccoli lengthways, and then again (until you have your preferred size)
- In a large pot, combine the olive oil and sliced garlic. Cook over medium heat until the oil is shimmering and everything is just beginning to get hot and sizzle. Add the anchovies and give a stir.
- When the anchovies begin to melt, add the broccoli and season with salt.
- Pop the lid on your pot, turn the heat as low as it will go and cook for about two hours.
- Every 20 minutes or so, very gently turn the broccoli over to ensure even distribution of oil.
- Serve hot or at room temperature
E N J O Y !
*and yes, I recognise that scientifically speaking, a tomato is a fruit!
(First published November 2016)
