This dish was inspired by a Japanese restaurant, Raku in NYC. I could never eat it because it’s drenched in soy sauce which has the wheat gluten so I decided to make a healthy version of it. This is a very simple dish that is so nutritious and delicious.
Broccoli is one the the healthiest vegetables to eat. It’s a cruciferous vegetable that is rich in vitamins A, C and folic acid. It is also thought to have anti-cancer properties. There are some B vitamins, minerals, potassium, calcium and iron.
They’re high in anti nutrient oxalates that prevent nutrient absorption so it’s best to not eat them raw. Oxalates bind with calcium ions in your body which weaken muscles, cause pain and possible brain problems. Cooking them will significantly reduce these substances.
Always use organic broccoli since they are readily available in most grocery stores. About 2 large heads make up 4 cups of chopped broccoli. I like to chop them somewhat small pictured here. I try to use some of the stem as well.
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Place in steamer basket with one cup of water and boil water and steam for 3:30-4 minutes (from when you start the heat) depending on how well you like it cooked. This time frame is for al dente which is soft on the outside and crunchy on the inside.
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In a small sauce pan, melt ghee or grass-fed butter and saute the garlic for about a minute or 2 until slightly soft. Then add the coconut aminos, apple cider vinegar, cayenne pepper and water. Bring to a simmer and shut off heat. Add black pepper, MCT oil and sesame oil. Then throw in the steamed broccoli and toss. In a side dish, place a cup of broccoli and add the sauce with garlic all over so that the plate is slightly covered with the brown sauce. Add a few pinches of sea salt to taste. Squeeze fresh lemon juice and serve!
Ingredients:
4 cups chopped organic broccoli
3 cloves chopped garlic
1 tbsp of grass-fed butter or ghee
3 tbsp of Coconut Aminos
3 tbsp of spring or filtered water
2 tsp of Apple Cider Vinegar
1 tbsp of MCT Oil
1 tbsp of Sesame Oil
1/8 teaspoon or big pinch of cayenne pepper
A few pinches of sea salt to taste
Black Pepper to taste
Lemon Wedge for juice
Instructions:
Chop the broccoli into small pieces including some stem. Place in steamer basket with one cup of water and boil water and steam for 3:30-4 minutes (from when you start the heat) depending on how well you like it cooked. This time frame is for al dente which is soft on the outside and crunchy on the inside.
In a small sauce pot or sauce pan, melt the ghee or butter and add chopped garlic. Sautee for 1-2 minutes until a little soft. Add all the liquid ingredients and cayenne pepper. Bring to a simmer and shut off heat. Add black pepper, mct oil and sesame seed oil. Then add the steamed broccoli into pot and toss.
Place a cup of broccoli on a side plate and pour garlic sauce on top to slightly cover the plate. Add some pinches of salt to taste. Squeeze fresh lemon juice and serve!
One of the healthiest vegetables to eat- steamed broccoli in light brown garlic sauce. Check out the recipe on my blog and why eating raw broccoli is not the greatest thing for you. Always cook your cruciferous veggies. .
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Broccoli in Light Brown Garlic Sauce
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Ingredients
- 4 cups chopped organic broccoli
- 3 cloves chopped garlic
- 1 tbsp of grass-fed butter or ghee
- 3 tbsp of Coconut Aminos
- 3 tbsp of spring or filtered water
- 2 tsp of Apple Cider Vinegar
- 1 tbsp of MCT Oil
- 1 tbsp of Sesame Oil
- 1/8 teaspoon or big pinch of cayenne pepper
- A few pinches of sea salt to taste
- Black Pepper to taste
- Lemon Wedge for juice
Instructions
Chop the broccoli into small pieces including some stem. Place in steamer basket with one cup of water and boil water and steam for 3:30-4 minutes (from when you start the heat) depending on how well you like it cooked. This time frame is for al dente which is soft on the outside and crunchy on the inside.
In a small sauce pot or sauce pan, melt the ghee or butter and add chopped garlic. Sautee for 1-2 minutes until a little soft. Add all the liquid ingredients and cayenne pepper. Bring to a simmer and shut off heat. Add black pepper, mct oil and sesame seed oil. Then add the steamed broccoli into pot and toss.
Place a cup of broccoli on a side plate and pour garlic sauce on top to slightly cover the plate. Add some pinches of salt to taste. Squeeze fresh lemon juice and serve!
3 comments
Yum!!! Making this tonight! Thanks!
Super!
Thanks for the recipe Sung!