• Vegetables

Broccoli with Basil

The field of Food Research is showing some remarkable discoveries, such as the concept of food synergies. This is where two foods eaten together can give the body an extra boost to absorb anti-cancer nutrients, for example the fat-soluble vitamins in vegetables like broccoli. By adding a bit of extra fat like olive oil to the dish, it allows for optimum absorption of the beneficial antioxidants it provides. But this isn’t all – researchers have found that when combining broccoli and tomatoes, there has been a larger shrinkage rate in prostate tumors of mice than either vegetable alone could manage! And still with great flavor – what more could you ask for?

Broccoli with Basil

Serves: 4

Prep Time: 10 minutes

Cook Time: 5 minutes

Ingredients

  • 1 bunch of broccoli
  • Sea salt (to taste)
  • 2 tbsp extra virgin olive oil
  • 1 tbsp finely chopped garlic
  • Pinch of red pepper flakes
  • ½ cup halved cherry tomatoes or diced red bell pepper
  • 1 tbsp freshly squeezed lemon juice
  • 2 tsp lemon zest
  • ¼ cup fresh basil, finely chopped

Directions

  1. Bring a large pot of water to boil. Cut the broccoli florets off the stalks, then peel the stems and cut them into bite sized pieces.
  2. Add a pinch of salt and the broccoli florets and stems to the pot of water and blanch for 30 seconds.
  3. Drain the broccoli, then run it under cold water to stop the cooking process; this will retain its lush green color.
  4. Heat the olive oil in a sauté pan over medium heat, then add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic.
  5. Add the cherry tomatoes and a pinch of salt and sauté for an additional minute. Stir in the broccoli florets and ¼ tsp of salt and sauté for two minutes; the broccoli should still be firm.
  6. Gently stir in the lemon juice lemon, lemon zest, and basil and serve immediately.
Broccoli with Basil
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