Broccoli is one of those vegetables that divides people; they are either for it or completely against it! Kids can be particularly difficult to convince of its virtues. And I can’t say I blame them if they are served it steamed or boiled – it can be an acquired taste. Shame because Broccoli and the Brassica family of vegetables are high in nutrition, low in carbohydrates, have a Low Glycemic Index and are full of dietary fibre. What more could you ask for? Flavour, of course.
My favourite way to serve most of the Brassica is to oven roast them till they turn dark and caramelised. This is the very small of amount of sugars in the vegetables burning and creating that marvellous mouth feel but without the calories or carbs.
Brussel Sprouts ready for the oven
Besides Broccoli the Brassicas are:
- Cabbage – white, red, chinese
- Kale
- Collard Greens
- Broccolini
- Kohlrabi
- Brussel Sprouts
- Rutabaga
- Cauliflower
- Kai Lan
Most of them are high in soluble fibre and Vitamin C and K. They can be eaten raw, pickled, fermented, braised, steamed, microwaved, stir fried, roasted or stewed. Many of them have the reputation of creating a foul stench when cooked. I can remember my Grandmother cooking cabbage till the whole neighbourhood stank! But that is just it – if you over cook it – it will stink. The longer you cook them the glucosinolates (a class of sulphur containing glucosides) will produce hydrogen sulphide gas. Yuk!
Roasted broccoli & Cauliflower: Low GI Low Carb
Ingredients
Ingredients
- 2 cup Broccoli Roughly chopped
- 2 cup Cauliflower Roughly chopped
- 1 tbsp olive oil
- 2 tsp Cumin Seeds
- 2 tsp Coriander seeds
- 2 tsp Fennel Seeds
- 2 tsp Chili Flakes optional - if you don't like chili
- 1 tbsp Almonds flaked or slithered to serve
- 1 tsp Lemon zest to serve
- 1 squeeze Lemon Juice to serve
- 1 dibble pepper
- 1 pinch salt
Equipment
- 1 Baking Dish
Instructions
- Toss broccoli and cauliflower in the olive oil, pepper, salt, and seeds in the baking dish. Bake until roasted but still a little crunchy. Most Brassicas taste so much better when they have been roasted till slightly burnt.
- Toss lemon juice and zest through, and sprinkle with almonds before serving.