Roast Broccoli

I LOVE this recipe! Definitely a favourite in my house. I could sit down and eat a whole broccoli this way, and it’s as good cold the next day as it is hot.

Broccoli, a member of the cruciferous vegetable family, is a nutrient-dense powerhouse that offers numerous health benefits. Here are some key nutritional advantages of including broccoli in your diet:

1. Rich in vitamins and minerals: Broccoli is an excellent source of vitamins C, K, and A. Vitamin C supports the immune system and aids in collagen production. Vitamin K is important for blood clotting and bone health, while vitamin A promotes healthy vision and skin. Broccoli also contains essential minerals such as potassium, manganese, and folate.

2. High in fiber: Broccoli is a great source of dietary fiber, which plays a crucial role in maintaining a healthy digestive system. Fiber helps prevent constipation, promotes regularity, and supports gut health. It also aids in weight management by promoting feelings of fullness and reducing overeating.

3. Antioxidant properties: Broccoli contains various antioxidants, including flavonoids, carotenoids, and vitamin C. These compounds help protect the body against oxidative stress, which is associated with chronic diseases and aging. Antioxidants neutralize harmful free radicals and may reduce the risk of certain cancers, heart disease, and inflammation.

4. Cancer-fighting potential: Broccoli contains sulforaphane, a compound with potent anti-cancer properties. Sulforaphane has been shown to inhibit the growth of cancer cells, promote their self-destruction, and reduce tumor size in animal and laboratory studies. Regular consumption of broccoli and other cruciferous vegetables may lower the risk of certain cancers, including breast, lung, prostate, and colon cancer.

5. Heart health support: The fiber, antioxidants, and anti-inflammatory properties in broccoli contribute to cardiovascular health. The fiber helps reduce cholesterol levels, while antioxidants combat oxidative stress and inflammation, both of which are linked to heart disease. Additionally, the presence of potassium in broccoli helps maintain healthy blood pressure levels.

6. Eye health promotion: The high content of vitamin A, lutein, and zeaxanthin in broccoli is beneficial for eye health. Vitamin A is essential for maintaining good vision, while lutein and zeaxanthin act as protective antioxidants that help reduce the risk of age-related macular degeneration and cataracts.

To reap the maximum nutritional benefits, it's recommended to consume broccoli raw or lightly cooked, as prolonged cooking can reduce its nutrient content.

Ingredients

2 Tbsp olive oil
1 Tbsp sesame oil
Salt & Pepper to taste
1/4 C sliced almonds
2 Tbsp Lemon juice

Method

Cut broccoli into florets, place on pan, and drizzle with olive, sesame oil, lemon juice, season with salt, pepper and sliced almonds.
Place in oven at 180* for 10-15min or until slightly browned on the tops, longer if you prefer crispy broccoli.
Enjoy!