Food as Medicine: Charred Broccoli with Almond & Parmesan Crumb
- April 2, 2021
- Ashley Tyrner
Prep
5 mins
cook
15 mins
serves
4
And we’re back with another lesson on one of our favorite mottos: Food as Medicine!
We say this at FarmboxRx because we truly mean it. The foods you choose to put into your body all have the potential to pose as a form of natural medicine. Certain foods promote longevity and vitality, and on the other side, they can be the driving force in the cause of different illnesses and several health conditions. Fortunately, we have the option to choose between such a variety of foods that offer healing properties, that we can always be making and trying something new and delicious. Today’s Charred Broccoli recipe with an almond parmesan crumb is a creative twist on the simple but nutritiously powerful vegetable.
Broccoli The Superfood
Kale, berries, and chia seeds are some of the more notorious superfoods we hear about. But broccoli should seriously be considered on the list because this cruciferous vegetable delivers health through each little floret. That being said let’s start with the anatomy of these mini trees and learn about their benefits. With broccoli you have two sections: the florets (or the head,) and the stalk (what resembles the little tree trunks.) The florets are a dark green color, however sometimes purple, they are a part of the same veggie family as (you guessed it!) cauliflower, kale, cabbage, and brussels sprouts.
Health Benefits
- Tons of Vitamins & Minerals
Just one cup of broccoli provides…
Vitamin C: 135% recommended daily intake (RDI)
Vitamin A: 11% RDI
Vitamin B-6: 10% RDI
Fiber: 9% RDI
Potassium: 8% RDI
Calcium: 4% RDI
- Rich in Antioxidants
Sulforaphane and lutein are the two most dominant antioxidants found in broccoli. These antioxidants offer inflammatory relief, and their main role is to protect the body’s cells against any harmful free radicals which have been linked to several diseases including cancer.
- Supports Digestive Health
Broccoli is a quality carbohydrate and fiber source. Diets higher in fiber aid in the digestion process which leads to a healthier gut, as well as not spiking blood sugar levels. Typically 1-2 bowel movements should pass through the body daily if your digestion and gut are in a healthy state. A healthy gut contributes to a stronger immune system, a better mood, and healthier sleep cycles.
Eating one extra cup of broccoli everyday can look like steaming the veggie and eating it alongside your morning eggs and toast. You can even add chopped florets to an omelette or quiche. If you prefer to eat your vegetables raw you can try soaking small broccoli pieces in a sauce to then add onto a salad or in a wrap. Another way to prepare this cruciferous plant is by baking it in the oven to get it nice and charred, as we’ll be doing in today’s recipe. It is by far the best roasted broccoli recipe you will have tried to date!
Almond Additions
An additional layer of health in this recipe can be found in the almond flour used for the parmesan crumble on top. Almonds contain healthy fats the brain and body need for proper development, as well as protein, magnesium, and vitamin E. Like broccoli, these little guys are filled with antioxidants, anti-inflammatory properties, and fiber. Nuts like almonds make wonderful snacks because of their healthy fat levels and fiber, plus they can help keep you feeling full for longer periods of time. A good serving size is a small handful. Remember to soak your almonds, cashews, walnuts, and other varieties of nuts in a bowl of water to make them more easily digestible.
Gluten-Free Alternative
When using almond flour in a recipe like today’s pan charred broccoli recipe, keep in mind that this is a delicious substitute for all-purpose flour if you have gluten allergy. You can even make the flour yourself simply and easily from the comfort of your home. To do so, you’ll need fresh almonds and a sturdy food processor with a sharp blade to crush up the nuts. Give them a rough chop until you see them transform from whole to a light, fluffy flour right before your eyes. This flour can then be used in future baking and cooking recipes and gives you a nice boost of healthy fats in your diet. Although it seems counterintuitive for someone who may be doing their best to lose weight, eating high quality fat sources like nuts, avocados, and olive oil is vital for your body to function properly. Healthy fats not only help fill you up and keep you satisfied longer, but they also protect your organs, keep your body warm, and support cell growth! All that being said, start adding more almonds to your diet. (And if you have any existing nut allergies, seeds can perform as a great alternative.)
P.S. This recipe can easily be made dairy free as well by omitting the cheese!
Now let’s jump right into this Charred Broccoli with Almond and Parmesan Crumb recipe! You’ll need a cutting board and sharp knife, baking sheet, and a small bowl. Simply clean your head of broccoli really well by running it under a stream of water, making sure to get water into all of its crown. And then follow along with the instructions below!
Be sure to try the recipe out for yourself and give us a tag at @FarmboxRx and make sure to use the hashtags #FarmboxRx and #FarmboxLiving so that we can see how the recipe turns out.
Happy cooking!
Ingredients
1 head broccoli
2 tbsp olive oil
2 tbsp almond flour
1 tbsp grated parmesan cheese
½ tsp black pepper
Directions
- Preheat the oven to 425 Fahrenheit.
- Roughly chop broccoli head into bite-sized chunks.
- Optional: include stem as well if you like by chopping into ½ inch disks.
- Gently toss broccoli in olive oil and spread in an even layer on a baking sheet.
- In a small bowl, combine almond flour, parmesan cheese, and black pepper until mixed.
- Lightly sprinkle, evenly, over the broccoli, and roast for 10-14 minutes or until fork tender and lightly charred.
- Remove from the oven and serve warm.
Food as Medicine: Charred Broccoli with Almond & Parmesan Crumb
Print Recipe Pin RecipeIngredients
- 1 head broccoli
- 2 tbsp olive oil
- 2 tbsp almond flour
- 1 tbsp parmesan cheese grated
- 1/2 tsp black pepper
Instructions
- Preheat the oven to 425º F.
- Roughly chop broccoli head into bite-sized chunks.Optional: include stem as well if you like by chopping into ½ inch disks.
- Gently toss broccoli in olive oil and spread in an even layer on a baking sheet.
- In a small bowl, combine almond flour, parmesan cheese, and black pepper until mixed.
- Lightly sprinkle, evenly, over the broccoli, and roast for 10-14 minutes or until fork tender and lightly charred.
- Remove from the oven and serve warm.