Get Nourished recipes: Broccoli for vitamin K and bone care
This week on Get Nourished, the focus is on broccoli for vitamin K and bone care. Luke Hines shares his delicious broc-slaw recipe while Zoe Bingley-Pullin’s dishes up her pea pesto and broccoli pasta.
Luke Hines’ Broc-Slaw
Ingredients3 small heads of broccoli, stalk included 1/2 cup loosely packed flat-leaf parsley, coarsely chopped 1 cup Turkish dried apricots, roughly diced into small chunks 1 cup pistachios, shelled and unsalted, roughly chopped 1 cup mayonnaise 2 tbsp apple cider vinegar 2 tbsp Dijon mustard 1/4 tsp sea salt 1/4 tsp fresh ground black pepper or more to taste 1 lemon, cut into quarters to squeeze Extra virgin olive oil, to drizzle |
MethodStep 1. Get started on the broccoli by removing the broccoli florets from the larger stems and cutting the florets into smaller pieces. Then, remove and discard the ‘woodiest’ part of the stem (usually 1/2-inch from the bottom). Step 2. With a vegetable peeler, peel away the thick and tough outer layer of the stems. Then, grate or slice the tender light green middle section into small matchsticks. Place the broccoli in a very large glass bowl. Step 3. Add the parsley, apricots and pistachios to the raw broccoli mix and toss to combine well. Step 4. In a separate bowl, gently whisk together the mayonnaise, vinegar, mustard, salt, and pepper. Step 5. Toss about 3/4 of the dressing through the broccoli mixture, then taste for desired creaminess and consistency. Serve salad with a drizzle of lemon juice and olive oil, and enjoy.
|
Zoe Bingley-Pullin’s Pea Pesto and Broccoli Pasta
Ingredients1 head broccoli, cut into small florets 125g buckwheat/quinoa pasta For the pesto 2 cups peas, fresh or frozen, cooked 2 tbsp extra virgin olive oil 1/2 cup freshly grated parmesan cheese 3 tbsp fresh lemon juice 2 garlic cloves, crushed 2 tbsp raw cashews, crushed salt and pepper |
MethodStep 1. Cook pasta according to packet directions, drain and set aside. Step 2. To make the pesto, combine all ingredients in a food processor and puree until smooth, adding extra liquid if needed. If you don’t have a blender, finely chop the ingredients and put them in a bowl. Step 3. Steam broccoli until just tender, drain. Step 4. In a large bowl combine, cooked pasta, broccoli and pesto, toss well and season to taste, serve with an extra drizzle of extra virgin olive oil. |
