Broccoli Salad with Anchovies and a Hen’s Egg

Recipe courtesy of Psychologies Magazine (November 2017) and taken from Grow, Cook, Nourish by Darina Allen.

Any type of broccoli can be used in this salad, which is particularly delicious with Caesar dressing.

Serves: 4

Ingredients:
350g sprouting broccoli florets; 600ml water; 3tsp salt; 2 organic eggs; 12 anchovy fillets

For the Caesar Dressing:
1 x 50g can anchovy fillets, drained; 2 organic egg yolks; 1 garlic cloves, crushed; 2 tbsp freshly squeezed lemon juice; Generous pinch of English mustard powder; ½ tsp salt; ½ – 1 tbsp Worcestershire sauce; ½ – 1 tbsp Tabasco sauce; 175ml sunflower oil; 50ml extra virgin olive oil; 50ml cold water; Sea salt and freshly ground black pepper

Method:

First make the Caesar dressing. It can be made in a food processor but it can also be made quickly by hand. Drain the anchovies and crush them lightly with a fork. Put the fist into a bowl with the egg yolks and add the garlic, lemon juice, mustard powder, salt and Worcestershire and Tabasco sauce.
Whisk together all the ingredients. As you whisk, add the oils – slowly at first, then faster as the emulsion forms. Finally, whisk in the water to make a spreadable consistency. Season to taste. The dressing should be highly flavoured.
Trim the broccoli florets if necessary. Bring the water to the boil and add salt. In another saucepan of boiling water, hard-boil the eggs for 8 minutes. Remove from the water and dip into cold water.
The yolks should still be soft in the centre but firmly set. Peel the eggs when are cool enough to handle. Plunge the broccoli florets into the boiling, well-salted water. Bring back to the boil and cook for 3-4 minutes or until just cooked but still slightly al dente. Drain and refresh under cold water.
To serve, divide the florets between 4 plates making a little stack interleaved with anchovy strips. Drizzle with the dressing and pop half an egg on top. Sprinkle with a little freshly cracked pepper and a few flakes of sea salt.

Broccoli and Walnut Whip

Recipe courtesy of Psychologies Magazine and taken from Hungry Woman by nutritionist Pauline Cox.

Maximise your health, enhance your happiness, and re-balance your hormones with these wellness-boosting dishes.

This delicious salad is a nutrient powerhouse. It takes minutes to whip up, with all that walnut goodness and broccoli brilliance leaving you full and satisfied.

Serves 2

Ingredients:
1 head of broccoli
1 small red onion
A handful of walnuts
3 heaped tbsp natural or coconut yoghurt
4 tbsp Black tahini and miso dressing (see recipe)
A handful of pomegranate seeds

Method:

Cut the broccoli into florets, and steam or gently boil them for 5 minutes, until tender. Drain and rinse under cold water to prevent further cooking.
Dice the red onion and roughly chop most of the walnuts, leaving a few pieces to serve.
In a mixing bowl, combine the yoghurt and 3 tablespoons of the black tahini and miso dressing (if refrigerated, mix with a fork, loosen with a little olive oil, or keep at room temperature for 30 minutes before using).
Add the broccoli, red onion and walnuts to the mixing bowl with the yoghurt and stir to coat. Plate up and finish with the remaining walnut pieces, drizzle over the remaining 1 tablespoon of the black tahini and miso dressing, and then scatter over a few pomegranate seeds.

Black Tahini and Miso Dressing:
Whisk together 1 tbsp black sesame tahini paste, 4 tbsp extra-virgin olive oil, 1 tbsp balsamic vinegar, 1 tbsp raw apple cider vinegar, 1 tsp miso paste and 1 tsp salt until combined. Keep refrigerated and use within 5 days.

Blue Cheese and Broccoli

Serves : 4 – Prep time : 10 mins – Cook time : 18 minutes

Ingredients :
1 tbsp olive oil; 8oz (225g) tricolore penne pasta

For the sauce :
8oz (225g) broccoli florets; 1 tbsp olive oil; 1 ½ oz (40g) whole blanched almonds; 1 onion, peeled and chopped; ¼ pt (150ml) dry white wine; 4 tbsp double cream; 6oz (175g) Dolcelatte cheese

Method:

Bring a pan of salted water to the boil. Add oil and cook pasta for 10 mins, or until al dente.
Meanwhile, make the sauce: Cook broccoli for 4 mins. Drain and refresh under cold running water. Reserve.
Heat oil and add almonds. Cook for 2 mins, then remove and reserve.
Add onion to pan and sauté for 4 mins. Stir in wine and cream, and bring to the boil. Boil until reduced by half.
Break cheese into pan, then add broccoli and almonds. Cook for a further 2 mins. Drain pasta an spoon sauce over. Serve.

Broccoli Soup

Recipe courtesy of Psychologies Magazine (June 2016) and taken from “Good & Simple” by Jasmine and Melissa Hemsley.

Makes about 4 litres, 9 servings

Ingredients :
4 large onions, roughly chopped
2 tblsp ghee or coconut oil
4 heads of broccoli (about 350g each)
8 garlic cloves, roughly chopped
1 bunch of celery (about 6 sticks), roughly chopped
2 litres bone broth or water
Juice of 1 1/2 lemons
Sea salt and black pepper

Step One : In a 4-litre saucepan, fry the onions in ghee or coconut oil over a medium heat for 8 mins until soft. Cut the broccoli into florets and roughly chop the stalks (after removing the tough outer layer). Add the garlic, celery and broccoli stalks to the pan and cook for 2 mins, then add the broth or water, cover the pan with a lid and bring to a medium simmer.

Step Two : Add the broccoli florets and a big pinch of salt and pepper, then allow to simmer until the broccoli is just tender – about 5 mins.

(The broccoli must not be overcooked: test it by piercing with a knife.)

Step Three : Once the soup is ready, blend using a hand-held stick blender or whizz in batches in a food processor – add a little hot water if your soup is too thick. Season to taste with salt and pepper and add the lemon juice.

Step Four : To serve, divide between bowls, then swirl in a topping of your choice such as crumbled cheese.

Food Focus : Bounteous broccoli

Article courtesy of Psychologies Magazine (March 2019) and written by Eve Kalinik. (evekalinik.com)

broccoli Broccoli may be dubbed the ultimate ‘green machine’. Indeed, this cruciferous powerhouse has a whole lot of natural ammo.

Firstly, broccoli contains a compound called idole-3-carbinol (I3C), which is derived from a type of phytochemical present in all cruciferous vegetables that becomes active when we chop or chew them. This compound helps to support detoxification pathways in the liver and may have beneficial effects on hormone balancing. Chewing broccoli also releases sulforaphane, which gives it that distinct ‘sulphurous’ taste and smell, that supports healthy cell turnover, including arresting the development of what could turn into potentially unhealthy cells. If that’s wasn’t amazing enough, broccoli is also a massive boost for our gut since it contains plenty of fibre, which is welcome news for our gut microbes as they love the stuff. Additionally, some of the active chemical antioxidant compounds mentioned above also support a healthy microbiome.

Let’s also not forget that broccoli is an excellent source of vitamins and minerals, including vitamin K, important for bone and cardiovascular health; vitamin C to provide antioxidant ‘protective’ support for our cells and a wealth of B vitamins, which have a role in energy production as well as working as co-factors for hormonal health and neurotransmitter functioning for brain power … come to think of it, broccoli does have somewhat of a cerebellum look!

You can get broccoli in numerous varieties including purple (or yellow) sprouted, Tenderstem, in shoot-like sprout form (also the highest form of sulforaphane) or in just the regular green variety.

Purple sprouted works really well with a dressing of sesame oil and tamari; broccoli sprouts are excellent toppers for salads, whereas the regular florets pan-fried with some thin slices of garlic, lemon juice and a generous drizzle of cold-pressed olive oil are simply heavenly. Generally, it is better eating your broccoli lightly cooked rather than eating lots of it raw, since cooking negates the possible effects it can have on thyroid functioning, particularly if you have any underactive thyroid issues. It’s tastes better that way, too.

Grow:
You can grow your own sprouts at home. Get yourself a germinator like below A Vogel BioSnacky Germinator Seed Jar.

Source:
Broccoli is a veg that we have in abundance in the UK and it’s great if you can get to your farmers’ market and check out the varieties in season. For farmers’ markets, see http://www.farma.gov.uk

Cook:
Anna Jones has taken veg-centric food to another level with her book, “The Modern Cook’s Year”. And her broccoli recipes do not disappoint!

Salmon and Broccoli Crumble

Serves: 4; Prep: 35 mins; Cook: 30 mins

Ingredients: 14 3/4 oz/418g can pink or red alaska salmon; 8oz/225g broccoli; 1oz/25g butter; 1 onion, peeled and chopped; 4 oz/125g button mushrooms, sliced; 1 oz /25g plain flour; 1/2 pt/300ml dry white wine; 1/2 pt/300ml milk; 3oz / 75g plain flour; salt and pepper; 3oz/75g butter; 3oz/75g fresh breadcrumbs; 2oz/50g cheddar cheese, grated; 1oz/25g Parmesan, grated.

Preheat the oven to Mark 5 / 375oF / 190oC. Drain salmon and remove all the skin and bones. Break into chunks and leave aside. Trim broccoli, cut into smallish florets and cook in bioled salted water until tender. Drain well.
Heat the butter in a pan and fry the onion until soft. Add mushrooms and fry for 2 minutes. Stir in the flour and cook for 1 minute. Remove from heat. Gradually, stir in white wine and milk. Bring to the boil, stirring, then simmer for 2 minutes. Season well, mix in salmon and broccoli and pour into an ovenproof dish.
Place the flour in a bowl, rub in the butter, then add the breadcrumbs. Stir in the Cheddar and Parmesan, reserving a little Parmesan. Spoon crumble over the fish mixture and sprinkle with Parmesan. Bake for 30 minutes, until browned.