Thursday, April 14, 2011

Let's Get Together...

As you walk down the produce isle at the market, you may pass by broccoli, thinking you’re not in the mood for green. And then you may breeze by cauliflower, considering the white veggie a little dull. But then, you see something yellowish-green, that looks like the love-child of those 2 vegetables you just passed. And guess what…it IS, enter Broccoflower!

Why Have You Done a Good Thing?

Ever year around this time, before the spring/summer vegetables are in full swing, I start getting bored with the same old squash and broccoli. Hence, my appreciation for this unique hybrid vegetable. Not only is it interesting looking and tasting; it is good for you, too! Broccoflower is filled with folate, vitamin C, and some fabulous fiber! Folate is essential during pregnancy, and antioxidant benefits are numerous! Fiber will help you stay full while on a calorie-controlled diet, charging you only minimal calories and no fat, making this a great bang for your bite! Plus, being a mild green veggie, it just may go down smoothly with the little ones.

What to do with it?

  • Eat it raw or blanched as a snack and as part of a cruditĂ©, with some low-fat dip. Hint- you can mix in ranch seasoning to fat-free Greek yogurt for a great and healthy dip. (Just go easy on it, since using too much can overload you with unneeded sodium.)
  • Steam it and eat it with a salad, protein, and some whole grains for a complete meal and a quick weeknight dinner.
  • Toss it with a little EVOO, salt, and pepper and roast in the oven at 400F for 10-15 minutes.
  • Make it into a soup
  • Sautee it with garlic and EVOO or include it as part of a stir-fry meal.
--Samantha Jacobs, RD CDN

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