"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.
1 head of fresh broccoli
Food processor, blender, box grater, or sharp knife
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.
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.
All the best Jan