Summer Side: Broccoli, garlic, almonds and preserved lemons
A great summer side with loads of healthy science!
Ever since I was a kid, broccoli has been one of my fav veggies. I never get bored of it and mix it up between regular and sprouting varieties, using even the stalk for less waste in my recipes. I even sprout my own broccoli seeds which are known to contain higher levels of the phytonutrient sulforaphane (check out my IG reel to see how I do it).
The thing about broccoli is that I never get bored of it. So here is my non-boring summer broccoli side. Enjoy!
The Ingredients
1 large head of broccoli chopped into florets or tenderstem broccoli
2 cloves of garlic
Handful of almonds
Two preserved lemons (I used Belazu)
Extra virgin olive oil
1 tablespoon Dijon mustard
1 lemon juiced
Chopped parsley
Salt and pepper to season
The Instructions
Steam the broccoli for under 5 minutes. if you want to serve chilled then immediately place broccoli in a sealed glass container in the fridge after steaming.
Slice the garlic cloves then fry off with a little olive oil for a few minutes over a hot heat. Set aside
Toast the nuts in the same pan as the garlic and chillies
Drain, dry and thinly slide the preserved lemons
Combine the broccoli, garlic and sliced preserved lemons and place in a serving dish
Top with toasted nuts
Prepare the dressing by combining 1 tablespoon mustard with 5 tablespoons olive oil and 2 tablespoons lemon juice. Season with salt and pepper
Drizzle dressing over dish and serve with added chopped parsley
Serve warm or chilled. keep some leftovers for lunchboxes
The Science
Broccoli contains compounds called glucosinolates which are transformed into isothiocyanates like sulforaphane through the action of an enzyme also contained within the broccoli plant known as myrosinase. Myrosinase is activated when cruciferous plants are chopped, crushed, or chewed. That means, when you chew your broccoli, kale, or cauliflower, you’re activating the myrosinase enzymes, which then transform glucosinolates into isothiocyanates. Research has shown steaming broccoli for up to five minutes was the best way to retain its myrosinase and optimise sulforaphane production. Other cooking methods may deactivate the myrosinase enzyme, preventing the formation of this beneficial compound. But don’t worry if you are concerned about cooking for optimal sulforaphane, serve your broccoli dishes with mustard seeds that contain a form of myrosinase, helping to fully optimise its production.
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The health benefits attributed to sulforaphane are many and range from reducing risk of cancer, supporting our bodies own internal detox mechanisms, fighting unwanted and improving our antioxidant status.