Did you know… Broccoli

By Chef Lippe

  • The word broccoli comes from the Latin word brachium and the Italian word braccio, which means “arm”.
  • Broccoli is a part of the cabbage family.
  • Eating broccoli reduces the risk of coronary heart disease and death in postmenopausal women.
  • A compound found in broccoli appears to have more effect than modern antibiotics against the creation of peptic ulcer causing bacteria.
  • Broccoli is a cool-weather crop and grows poorly in the summer.
  • Broccoli is high in Vitamin C and also soluble fiber. A cup of broccoli contains twice the minimum daily requirement of Vitamin C. Imagine that! The Vitamin C in broccoli promotes healthy skin and helps combat cold and flu symptoms
  • Eating Broccoli Regularly Reduces the Risk of Cancer. Research has shown that eating broccoli regularly can reduce the risk of prostate, colon, breast, bladder and ovarian cancer. Broccoli’s dark green color contributes to its cancer-fighting properties.
  • Broccoli Combats Eye Disease. Broccoli contains a high concentration of lutein, a valuable antioxidant that promotes eye health, prevents cataracts and protects against macular degeneration and other chronic eye diseases.
  • Broccoli Promotes Bone Health. Broccoli is a potent source of calcium, and as such helps promote strong bones and teeth. You can eat as much broccoli as you like and not gain weight because it has only 3 calories from fat per cup, unlike other sources of calcium.
  •  Broccoli Lowers the Risk of Birth Defects. The risk of birth defects can be significantly reduced by including broccoli in a pregnant or nursing woman’s daily diet. Broccoli contains folate, a vitamin B supplement that helps the baby develop strong bones.

Okay now that we have the healthy reasons to eat broccoli here are my favorite recipes.

Broccoli Timbales

broccoli-timbale

“Drinking cup” is the English translation of the French word “timbale”. Traditional dessert timbales are simply brioche pastry cups filled with a fruity mixture. This version of the timbale, a cup-shaped custard with minced vegetables, is a lovely side dish for elegant meals. This recipe allows for about 12 timbales as guests rarely enjoy just one.

1/4 cup butter
1 large brown onion, minced
3 cups cooked broccoli, finely chopped
1 cup freshly grated Parmesan cheese, plus Parmesan shavings for garnish
1 teaspoon salt
1/2 teaspoon pepper
3/4 cups heavy cream
6 large eggs

Melt butter in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until translucent, about 3 – 5 minutes. Add onions to broccoli in a bowl, and stir until combined. Stir in cheese, salt, and pepper.

Preheat oven to 325F (165C). Line 12 cups of a muffin pan with foil cups. Spray cups with nonstick cooking spray. Beat cream and eggs in a large bowl until just blended. Pour egg mixture into broccoli, and stir until combined.

Pour mixture into prepared foil cups. Fill a large baking pan halfway with hot water. Set the muffin pan inside the pan of water and place on lower rack of oven. Bake 35-40 minutes or until knife inserted off-center of timbale comes out clean. Remove from heat and cool for 10 minutes.

Remove timbales from muffin pan and gently peel away foil cups. Place upside down on a serving platter or individual plates and garnish with a shaving of Parmesan. Store covered in the refrigerator for up to 2 days.

Makes about 12 timbales

Note

These timbales can be made 1 day in advance and reheated when ready to serve. After timbales have fully cooled, remove them from pan, keeping timbales in their foil cups. Place timbales on a plate, cover with plastic wrap and refrigerate. When ready to serve, gently peel foil cups away from timbales and place upside down on a baking sheet. Warm timbales in a 350F oven for 10 minutes. Or, place timbales upside down on a plate and microwave until warm. Place timbales upside down on serving plate, garnish, and serve.

Or

Broccoli Pasta

Broccoli SauceIngredients

  • 2 bunches broccoli
  • 1 pound fresh pasta
  • 2 tablespoons salt
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/4 teaspoon hot pepper flakes
  • 1/2 cup ricotta or Parmesan cheese

Directions

Bring a large pot of water to a boil. Add salt. Meanwhile, separate broccoli florets from the stalks (or peel the broccoli stems and cut into small cubes.) Add the broccoli to the boiling water and cook until tender but still bright green, about 5 minutes. Remove broccoli with slotted spoon.

Add pasta and cook to desired doneness.  Drain reserving 1 cup of the pasta water.

In a small skillet, heat olive oil over medium heat and add garlic and hot pepper flakes. Saute until garlic is fragrant, about 1 minute. Add drained broccoli. Mix in ricotta cheese and pasta, until sauce is creamy. If sauce is too dry, add as much pasta water as desired to get a creamy consistency.

 

 

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3 Comments

Filed under Artisan Cheese, Artisan pasta, Broccoli, Chef Lippe, Food, health through eating, heart health, recipes

3 responses to “Did you know… Broccoli

  1. Your timbales look lovely! I’ve been trying to get kids and their families turned on to the charms of Brocky Lee for awhile :0)
    http://cookupastory.wordpress.com/2012/05/03/the-three-faces-of-brocky-lee/

  2. I second that! Your Timbales look like a very unique yummy individual portions. Perfect for a party.

  3. Pingback: Broccoli Soufflé | Chef Lippe

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