Good Gut Mac and Greens with Broccoli

Broccoli


Broccoli belongs to the cruciferous family and is a great source of fiber and other nutrients such as iron, potassium, selenium, magnesium, vitamin A, C, E, K, and vitamin B + folic acid. The vitamin C in broccoli may be used by the body to help with immune response and prevention of illness. Vitamin C has also been found to help aid in oral and dental health and the prevention of periodontal disease.


Broccoli is also packed full of antioxidants. Antioxidants are molecules that neutralize free radicals in your body that can be harmful to your cells. Furthermore, the antioxidants and fiber found in broccoli work together to help maintain healthy gut bacteria and bowel function; one cup of broccoli contains 2.5 grams of fiber. Broccoli is a heart-healthy superfood with low levels of cholesterol and fat. It is also low calorie and very hydrating as it contains a lot of water. Consuming broccoli on a daily basis is linked to help in lowering the total level of cholesterol in the body, helping with control of blood sugar, and reducing the risk of heart disease!


Although different cooking methods can affect the nutritional composition of broccoli, the incorporation of broccoli in the diet is full of benefits. Overall, broccoli is a rich vegetable filled with nutrients associated with increased gut health, improving blood sugar control, boosting immunity, and promoting heart health!


Ways to eat it:

Try it out raw, steamed, boiled, or cooked.

*It is best to eat it raw or steamed to maintain the health benefits.


Recipe: Mac and Greens:


















Ingredients (Makes 4 Servings):

  • 2 boxes organic lentil penne

  • 4 cups broccoli

  • 3 cups preferred greens

Sauce Ingredients:

  • 1- 12 oz organic tofu

  • 2 Tbsp miso paste

  • 1/2 lemon, juiced

  • 1 cup cashews, soaked for at least 1 hour

  • 1 cup nutritional yeast

  • 2 cups water

Directions:

  1. Boil the water for the pasta.

  2. Add the pasta to the boiled water.

  3. In a blender add the tofu, miso, lemon, soaked cashews, nutritional yeast, optional salt, and water and blend until smooth.

  4. Add the now blended sauce to a medium pot and simmer on low.

  5. Chop the broccoli (stems included) and lightly chop the greens.

  6. Once the pasta is done cooking, add the broccoli then greens, cover, and drain.

  7. Add the sauce to the cooked pasta and greens and gently combine.

  8. Enjoy your mac and greens!


Heal with Each Meal!


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References

Hill, A. (2018, September 12). Top 14 Health Benefits of Broccoli. Retrieved March 11, 2021,

from https://www.healthline.com/nutrition/benefits-of-broccoli

Shubrook, N.. (2018, October 1). The health benefits of broccoli. Retrieved March 11, 2021,

from https://www.bbcgoodfood.com/howto/guide/health-benefits-broccoli

Ren, J., Lu, Y. and Chen, B., 2021. Recent progress regarding kaempferol for the treatment of

various diseases (Review). [online] Spandidos Publications. Available at:

<https://www.spandidos-publications.com/10.3892/etm.2019.7886> [Accessed 14 April 2021].







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