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Monday, 13 July 2020

Riced Broccoli Recipe: Instantly Up Your Fibre Intake : Low Carb / Keto


Tess Patrick writes:
"If you haven’t had broccoli that tastes good, it may be because you’re scarred from childhood memories of eating plates of the boiled vegetable before you could have any ice cream. My mother literally had to pretend they were baby trees so I would eat them. But if there’s one thing we learn as we get older, it’s that there are so many ways to make these healthy foods taste delicious. One of the best ideas I’ve recently discovered is ricing my broccoli. It’s a bit similar to cauliflower rice and pizza bases but delivers all the incredible nutrients of this vegetable.

Broccoli is a great source of vitamins K and C, potassium, and folate. It’s also an easy way to sneak some more fibre into your diet, which we know is so important for our health. Historically, we have always been a population deficient in the right kinds of fiber, which is vital for digestive health and reducing the risk of diseases like heart disease, stroke, hypertension, gastrointestinal disorders, obesity, type 2 diabetes, and some cancers.

But just reaching for fibre-rich foods isn’t always enough - there are two types of fibres and you need a balance of both for thriving health. If you don’t know, fibre is the food matter that mostly isn’t broken down, but passes through our digestive tract whole. Simply put, soluble fibre dissolves in water where insoluble does not. Soluble fibre eventually forms a gel that aids in digestion by reducing blood cholesterol and sugar while helping your body improve blood glucose control. Insoluble fibre attracts water into your the wastes passing through your digestive tract, ensuring there is less strain on your bowel. Insoluble fibre can help promote bowel health and regularity, and deficiency can lead to issues like constipation or even lead to the development of cancer cells. 

More than half of broccoli’s fibre content is soluble, ultimately supporting your gut health by feeding the good bacteria in your large intestine. So use it as the base for your next dish, it can boost our vegetable intake and it’s super fun to make. 


You Will Need:
1 head of fresh broccoli
Food processor, blender, box grater, or sharp knife

Preparation:
1. The goal is to get the broccoli as small as possible - the size of a rice grain.
2. You can use any attachments on your processor or blender to blitz the florets and stalk, but we recommend dicing the broccoli in smaller sizes to begin.
3. Alternatively, you can use a box grater or a sharp knife to dice the whole broccoli , but this process can be more time-consuming.

Cooking:
1. If you prefer a raw diet, you can simply use the freshly riced broccoli.
2. To sauté, heat your favourite cooking oil over medium-high heat and add the broccoli until the texture softens, this should only take a few minutes.
3. To microwave, add the broccoli to a microwave-safe bowl with a little cooking oil, cover, and microwave for 2 minutes.

4. To add to curries, casseroles, or any other dishes, simply add the broccoli rice to the mixture while cooking." 
Please see original article here

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter.

All the best Jan

31 comments:

Ela said...

I agree green broccoli are healthy and tasty!
Interesting post !
Greetings

kathyinozarks said...

broccoli is one of our favorite veggies-Happy Monday

DIMI said...

I love broccoli! Great recipe!
Have a lovely week!
Dimi...

eileeninmd said...



I like broccoli too, great recipe. Take care! Enjoy your day, wishing you a happy new week!

Valerie-Jael said...

Sounds good, I love broccoli! Valerie

Tom said...

...we eat broccoli often.

The Joy of Home with Martha Ellen said...

Oh, this is a good idea as we love broccoli.

Susan Kane said...

We like broccoli, but it does not like my digestive system.

Sue said...

I've never thought of doing this with broccoli, I'll have to give it a try! xx

mamasmercantile said...

We love broccoli and eat it often.

J C said...

I had not thought of ricing broccoli. I used to love it but only slathered in butter. Lately, I dont really care for it at all, probably because I dont slather butter any more. But I will try ricing. I have the same love/hate with cauliflower but did try ricing that and I like it. Thanks. And thanks so much for visiting my blog.

sandy said...

I don't think I ever had a taste of broccoli as a kid but canned asparagus oh yeah and how I wouldn't eat even fresh asparagus for years until I tried fresh asparagus and found out that it tasted nothing like canned stuff. I do like broccoli as long as it's chopped real small like that it shown in the past.

happyone said...

We love broccoli here at our house.

Laurie said...

we eat broccoli often but never heard of ricing it! I've never eaten riced cauliflower either,, I'll have to try it!!

Lorrie said...

Broccoli is a favourite around here. This looks like a tasty variation.

Christine said...

I have never made riced broccoli, I should try it thanks.

Chatty Crone said...

I love broccoli!

Ella said...

Broccoli is one of my favorite vegetables!
Great recipe!

Elephant's Child said...

Yum - though broccoli is a favourite of mine anyway.

roughterrain crane said...

I love broccoli, too. Stay safe and healthy with broccoli.

Margaret D said...

Love broccoli, we often have it.

Jo said...

I love broccoli, it's a veg which is often on our menu.

Lady Fi said...

I like broccoli but am not a fan of the rice version...

VENTANA DE FOTO said...

Da la causalidad, que hoy he comido esa verdura. Los he cocido y después los he pasado a una sartén con aceite y ajos fritos y además de echarle una poca de sal, le he añadido huebos batidos.

Es una verdura , que me gusta bastante.

Besos

baili said...

i still think they are baby trees lol
thank you for awesome recipe Jan ,sounds new to me but i think i must try it :)

Teresa said...

El brocoli es una verdura que me encanta. Besos.

carol l mckenna said...

Oh so healthy and colorful too ~ ^_^

Be Safe, Be Well,
A ShutterBug Explores,
aka (A Creative Harbor)

Snowbird said...

I've never tried broccoli rice but will now.xxx

Crafty Green Poet said...

I love broccoli but oddly it's difficult to find here at the moment!

Rose said...

i love broccoli, too...

Bob Bushell said...

Nice broccoli, love it.