Baked Garlic and Broccoli

Baked Garlic and Broccoli

Broccoli is a cruciferous vegetable, capable of irradiating cells from your body that would otherwise become cancerous. It is a vegetable among others in its class that stimulates the lymphatic system to detox your body as well.

As for garlic, it’s your digestive aid, antibacterial, and anti-inflammation friend. If you don’t like garlic, maybe you should get to know it better, because it fights off cancer as well.

Let’s get started with our featured recipe: Baked Garlic and Broccoli. It’s a very simple and tasty recipe, as well as a nice way to enjoy broccoli with the pure flavor of fresh garlic.

Here are the few ingredients you will need.

Ingredients for - Baked Garlic Broccoli1 cup broccoli florets

6-8 garlic cloves

2 tbsp. olive oil

Salt and pepper to taste

This recipe makes two (2) servings. Double it to serve four (4) servings or triple it to serve six (6).

Tenderizing the Broccoli Marinate the broccoli florets for 30 minutes with the olive oil and salt, so that they become tender.

Garlic and Broccoli on a baking sheetPreheat the oven to 350 F for 5 minutes. Spread out evenly the broccoli florets and garlic cloves onto a baking sheet.

Place the baking sheet in the oven, and bake for 10 minutes. Toss the broccoli and garlic, then continue to bake for for another 10-15 minutes or until broccoli browned a little but not burnt.

Baked Garlic and BroccoliRemove from oven and let cool about 3 to 5 minutes. Place into a serving bowl, and make it a side with your favorite meat dish.

If you wish you can add other vegetables to the baking sheet, like carrots or zucchini. Enjoy!

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Creamy Brussels Sprouts Casserole

Creamy Brussels Sprouts Casserole

Brussels sprouts look like mini-cabbages more than anything are packed with vitamins and minerals that support a healthy immune system. Their highly nutritious, and extremely versatile in preparation with a number of different recipes.

With a variety of options for how to add them to your diet, you won’t ever get bored with these perfectly crafted vegetables made by nature for you.

brussels sproutsWhat Are Brussels Sprouts?

These little cabbages are grown for their edible buds and may have gotten their name from Brussels, Belgium, where they are believed to have originated and are highly popular. Ancestors of the modern Brussels sprout were most likely cultivated in ancient Rome, but the sprouts we know and love today were likely grown as early as the 13th century in Belgium (Wikipedia).

Nutrition of Brussels Sprouts

They are a small round leafy vegetable, and are packed with phytonutrients, including protein, vitamins, minerals, and fiber.

brussels sprouts in the gardenThe vitamins include, vitamin C and K , some B-complex vitamins, like B-6, and folate. The minerals include, trace amounts of selenium, copper, zinc and manganese, iron, calcium, potassium and phosphorus.

Brussels sprouts are also a great source of vitamin A, which is an antioxidant required for maintaining healthy mucus membranes, skin, and promoting optimal eye health, reducing the risk of macular degeneration.

They can also cause gas and bloating if eaten raw, as they have an enzyme that is difficult to digest. Cooking them breaks this enzyme down and the nutrition of the vegetable becomes more bio-available to the body.

Brussels Spouts and Cancer

Vegetables rich with vitamins A and C have shown to offer protection against some cancers such as oral cavity, and lung cancer. The extent of cancer-protection in Brussels sprouts is still widely researched, but findings hint that this vegetable among others, can help fight cancer causing agents, as well cleansing the body of toxins.

Preparing Brussels Sprouts

Brussels sprouts can be roasted in the oven, used in stir-fry’s, shredded and used in salads, added to soups, casseroles, pasta dishes, and used as garnish around poultry and fish.

There is really no right or wrong way to prepare them!

Now that we have your taste buds going, let’s present our featured recipe: Creamy Brussels Sprouts Casserole, and here is what you will need.

Creamy Brussels Sprouts Casserole

1 – 8 ounce package, cream cheese, room temperature

1 cup sour cream

1/2 pound sliced fresh mushrooms (optional)

1 medium onion, chopped

2 tablespoons butter (or coconut butter)

1 ½ pounds fresh Brussels sprouts, ends cut off

Optional to use 2 packages – 10 ounces each of frozen Brussels sprouts, thawed and drained

3/4 cup shredded cheese, your choice, cheddar, Monterey, Mozzarella, goat cheese, or any hard cheese

Heat Oven to 350 degrees

In a small bowl, beat cream cheese and sour cream until smooth. Set aside.

In a large skillet, sauté mushrooms and onion in butter until tender. Stir in Brussels sprouts. Remove from the heat and stir in cream cheese mixture.

Grease a 2 quart baking dish, and spoon mixture in spreading out evenly.

Cover dish and bake for 25-30 minutes or until bubbly. Uncover and sprinkle with cheese. Bake 5 minutes longer or until cheese is melted. Make 6-8 servings

Enjoy as a stand alone dish, or as a side dish with your favorite meat recipe.

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More Brussels sprouts recipes here at Splendid Recipes and More…

Roasted Root Vegetables with Brussels sprouts and Bacon

Warm Brussels sprouts and Dilled Potato Salad

Brown Butter and Brussels Sprout with Fennel

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The Broccoli – Essence of Real Food

The Broccoli – Essence of Real Food

The Broccoli – Essence of Real FoodWhen you were a youngster you probably didn’t see what was so great about broccoli. What you didn’t know then, but probably know now is that broccoli is the essence of real food, as it has been dubbed one of many, a super food.

The broccoli from top to bottom is overflowing with macro-nutrients, including vitamins and minerals that are needed for overall health and well-being. This vegetable has been around for millenniums, and has forever been used and viewed as the ideal go-to food.

It’s healthy, can be eaten in a number of different ways, comes with a variety of benefits, is easy to cook, and offers the body a boost of vitamins and minerals in every serving.

Continue reading to get an overall understanding of this vegetable, the essence of real food.

Understanding the Broccoli from Top to Bottom

Broccoli is an edible plant that closely resembles the cauliflower, and is associated to the cabbage family. It’s a vegetable that originated in Italy, and was first mentioned of about 2,000 years ago.

Due to the broccoli’s rich green color, and its counterpart the purple broccoli, both are high in antioxidants and macro-nutrients for excellent health.

Anatomy of the BroccoliAfter harvesting the broccoli plant and removing the root system, it contains three main parts:

  • Flowery Head
  • Leaves
  • Stalk

The root system of the broccoli plant needs nutrient rich soil in order to grow and support the plant and produce its vital vitamins and minerals.

Broccoli plants need to be watered often in order to keep the plant hydrated and well fed as it approaches maturity.

The leaves and stalk are lesser known parts of the broccoli plant because gardeners and farmers often discard these pieces at harvest. However, they are actually edible and highly nutritious.

Broccoli leaves can be long and thin or short and wide and grow along the stalk. They are often blue-green in color and thicken towards the head of the plant.

The crowning head is the part of the broccoli most familiar to people. Sometimes called the curd or the head, the top of the broccoli is most commonly eaten. This head is made of small, dense edible floral shoots. Usually, the head is harvested long before the shoots, or little florets open.

There are two cultivars of broccoli, purple and green, though the green shoots are most commonly cultivated by gardeners. The best environment for planting and harvesting broccoli,  is in full sun, with plenty of water, and nutrient rich soil.

Broccoli Rates High In Nutrition

broccoli head and leavesBroccoli is a great food to eat as it contains various nutrients that hold anti-cancer properties and support a strong, healthy immune system.

Broccoli is an essential source of energy, healthy complex carbohydrates, protein, and low in fat.

Nutrients: Broccoli contains vitamin-C and many of the B-vitamins, including thiamine, niacin, riboflavin and folate. It also has traces of calcium, iron, potassium, and phosphorous.

High Fiber: Need more fiber in your diet? Look no further as broccoli is high in fiber. The fiber in broccoli can help support heart health, lower LDL (bad) cholesterol and helps support healthy weight management because it is filling and low in calories.

How to Prepare Broccoli

Meat and Broccoli Stir-FryBroccoli can be steamed, boiled, microwaved, stir-fried, or eaten raw.

However, over cooking or boiling broccoli has been proven to reduce levels of anti-carcinogenic compounds present in the food. It is therefore best to steam it until it reaches a bright green color, but no longer.

Adding Broccoli to Your Diet

broccoli at the farmers marketAdding broccoli to your regular daily diet can help increase your overall health.

Have broccoli as a side dish at dinner, add broccoli to a salad for lunch, chopped broccoli with eggs or in an omelet for breakfast, and even eaten raw as a healthy snack is a great way to include this essence of real food to your diet (recommended not to eat raw if you have a low thyroid problem).

All parts of the broccoli can be juiced, as it makes a great addition to any green juice. Juice it along with kale, spinach, green apples, celery, cucumber, ginger and lemon.

You’re not a kid anymore, so enjoy the essence of real food. Enjoy eating broccoli.

Enjoy our recipe using broccoli: Chopped Broccoli Tomato and Bacon Salad (includes a video).

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Roasted Root Vegetables with Brussels sprouts and Bacon

Roasted Root Vegetables with Brussels sprouts and Bacon

When roasting vegetables I just love how it draws out all of the natural sugars and creates a crispy outside and a tender inside.

Some vegetables need a little cooking to break down enzymes that would otherwise prevent our digestive system from obtaining the vegetables nutrients, like Brussels sprouts among many others.

Other vegetables do just fine eating them raw, though when cooked, they are more flavorful, like carrots, and sweet potatoes among others.

Talking about potatoes, baby potatoes are great for roasting because they are not as starchy, and they can even add some color to a roasted vegetable dish.

It is better to either roast or steam the vegetables. Cooking them in water should only be done for 3 minutes or less, so as not to kill any nutrients.

Even though vegetables are roasted in a 350 to 400 degree oven for about 35 minutes depending on the vegetables being used, the micro-nutrients are never fully destroyed as the internal temperature of the vegetable reaches only about 150 to 165 degrees.

Adding dried herbs like rosemary that has a pine lemony flavor, also has a concentrated flavor and will not burn while roasting, where as fresh herbs would burn in a 350 to a 400 degree oven. Be careful with oregano though, as it has a pungent earthy flavor, and can be over powering if to much is added.

It most cooking when add salt to meat or vegetables while being cooked can make them tough, but no so when using salt in its natural form, such as Himalayan salt or sea salt. These two salts do not only have sodium, but also other trace minerals naturally found in salt rock mines, or ocean salt.

Let’s get to cooking, and enjoy the video on how to prepare Roasted Root Vegetables with Brussels sprouts and Bacon.

 

Roasted Root Vegetables with Brussels sprouts and Bacon

1/3 cup organic EV olive oil

3 medium organic rainbow carrots, sliced

1 1/2 cups organic Brussels sprouts, halved

1 1/2 cups organic trio baby potatoes

1 medium organic sweet potato, cut into

1.5 inch slices

1 medium parsnip, cut into 1.5 slices

1 tablespoon dried oregano

1 tablespoon dried rosemary

1 teaspoon dried thyme

1 teaspoon dried basil

1/4 teaspoon Himalayan salt

1/2 pound thick cut bacon, cut strips into 1 inch pieces

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Preheat oven to 400 degrees

Place vegetables into a large bowl and mix with herbs and oil.

Spread out vegetables into a 13 X 9 inch glass baking dish. Place dish on middle rack in oven and roast for 35 to 40 minutes.

Meanwhile fry bacon in a large pan over low heat. Do not let bacon get crispy.

In a large serving bowl add and mix roasted vegetables and bacon with a little bacon drippings.

Serve as a side dish or as a main dish as it contains meat (if doing so add 1 pound of bacon)

 

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Kick Off the 2015 Supper Bowl with Beer Cheese Soup

Beer Cheese Soup

February first (1st) is Supper bowl day, and according to a poll we found on line from 2010, 7 in 10 American adults, about 68 percent, watch the Super Bowl.  Others polls state that most men watch the Supper Bowl for the commercials, which are later talked about on the social net-works they subscribe too.

Most men also love their cheese as well. Why look at all of the food items containing cheese that they sink their taste buds into:  Chili and Cheese, Ham and Grilled Cheese Sandwich, Philly Cheese Sandwich, Pizza with Extra Cheese, Chili Fries with Cheese, and the list goes on.

Because the Supper Bowl always is played on a Sunday, most homes will have a brunch prepared. Here at Splendid Recipes and More we have an item to add to the brunch list, and it contains cheese and a man’s favorite beverage, will most men, BEER!! Yes – Beer Cheese Soup.

Here is what you will need ( soup recipe adapted from Soup Recipes for Men):

Beer Cheese Soup 

1/3 Cup Butter

1/3 Cup Flour

1 ½ Cups Carrots, finely diced

1 ½ Cups Onion, finely diced

1 ½ Cups Celery, finely diced

2 Cloves Garlic, minced

Tabasco

Kosher Salt

Fresh Cracked Pepper

2 Cups Beer

3 Cups Chicken Broth

4 Cups Whole Milk

6 Cups Sharp Wisconsin Cheddar Cheese, grated

1 Tablespoon Dijon Mustard

1 Teaspoon Worcestershire Sauce

Chives (garnish)

Crumbled Bacon (garnish)

Melt butter in a Dutch oven over medium heat. Add flour and whisk constantly for 4 – 5 minutes to create a light roux, about the color of a dull penny. Next, add carrots, onion, and celery; sauté until tender, about 7 – 9 minutes. Add garlic, a few dashes of Tabasco, and season with kosher salt and fresh cracked pepper. Slowly add the beer and chicken broth, stir and bring mixture to a slow boil. Add milk, and return to a slow simmer, stirring often. Reduce heat to low; fold in the cheese, mustard, and Worcestershire. Stir until all of the cheese is completely melted – soup should be rich and creamy. Ladle into a bowl and serve.

Link here for some more favorite Supper Bowl Day recipes: Enjoy the Supper Bowl with Splendid Recipes.

 

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Chopped Broccoli Tomato and Bacon Salad

Chopped Broccoli Tomato and Bacon Salad

This salad also includes eggs for an extra punch of protein. The salad has a carbohydrate (tomato), vegetable, fat, and a protein. It was also made with homemade mayonnaise that includes olive oil and avocado oil in its preparation. This salad contains omega-3, great for the skin, heart, and your emotional well-being.

The broccoli and cauliflower are crusiferous vegetables, at which are great for warding off cancer cells, with only 4 serving per week. Any other vegetable needs to be eaten ten times a day to get the same cancer protection results.

An added bonus to this recipe is what cauliflower does. It helps balance hormones by reducing excess estrogen. For an age-male that can be something good. Stroke is the third leading cause of death and the leading cause of age-related disability. Abnormal blood clotting in the cerebral blood vessels is the most common cause of stroke. Studies have shown excess estrogen in men promotes abnormal blood clots.

In women, excessive estrogen is weight problems, emotional problems, and including irregular menstrual periods. Either, heavy or light bleeding or no bleeding at all.

So if you just decided to like cauliflower, will no better time then right now and with such a great recipe Chopped Broccoli Tomato and Bacon Salad. This salad can even be a meal in itself as it contains protein, with both the bacon and eggs included as ingredients.

Enjoy the video.


Chopped Broccoli Tomato and Bacon Salad

4 bunches broccoli, chopped

½ head cauliflower, chopped

12 bacon strips, cooked and cut into 1 inch strips

1 cup tomatoes, seeded and chopped

1/3 cup white onion, chopped

2 hard-cooked eggs, diced

1 cup mayonnaise (homemade recipe to follow)

1/3 cup sugar

2 tablespoons balsamic  vinegar

In a large salad bowl, combine the; set aside.

In a large salad bowl, combine the mayonnaise, sugar and vinegar. Add broccoli, cauliflower, bacon, tomatoes, onion and eggs. Mix vegeatble/bacon miture with wet ingredients, till well coated. Plate and serve.

Watch the video for homemade mayonnaise, made with both olive oil and avocado oil.

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First Step to Being Healthy

First Step to Being Healthy

Many will say family comes first over anything. That is a positive statement and a well intended one. Look at this picture and put the signs in order, the order you wish to

in-what-oder-do-you-put-these-signsput them. These are priorities of life, which one should come first?

1.

2.

3.

4.

5.

6.

I personally would put Health in the number one (1) spot. Why you may ask? Without good health it would be impossible to give your full attention to the other five, which includes Family. If you have good health, then you can put the family first.

How do you choose to eat?  How do you choose to eat? There are so many choices today on what to eat. Most of the time when we choose something to eat, we don’t think how that food correlates to a health us. At the Health News Library website that is their model: Learn How Food Correlates to a Healthy You.

We asked them if we could share some of their info-graphics about different foods and how they effect your health. There is also a small portion of an article and a link to the website to completely read the article.

Here is the first info-graph:

Benefits of water first thing in the morning

Water Is Our Body’s Lifeblood

The human body can last weeks without food, but only days without water. The male body is made up of approximately 60 percent water and the female is 50 percent. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces.

Water is needed to maintain the health and integrity of every cell in the body, keep the bloodstream liquid enough to flow through blood vessels, help eliminate the by products of the body’s metabolism, helps to flush out toxins, regulate body temperature through sweating, lubricate and cushion joints and carry nutrients and oxygen to the body’s cells, just to name a few….Read More

Broccoli and cancer

Broccoli – Why It’s Good for You

Broccoli is a member of the cruciferous vegetable family, which also includes cabbage, cauliflower and cress to name a few. All cruciferous vegetables are highly nutritional value, eating 4 servings of this vegetable group per week keeps cancer away.

More Great Reasons to Include Broccoli in Your Diet

Broccoli’s has a list of 8 different vitamins are: Vitamin A, Vitamin B-1, Vitamin B-2, Vitamin B-5, Vitamin B-6, Folic Acid (B-12), Vitamin C, and Vitamin K.

The mineral content of broccoli makes this vegetable a supporter of heart health. The minerals are Potassium, Magnesium, and Calcium. Other minerals include: Manganese, Choline, Iron and Selenium…Read More

 

5 Diabetes Busters

Natural Supplements for Controlling Diabetes

Food is always the best source for good nutrition. Many times though our bodies need extra help towards continued surviving. Natural supplements can help meet your goal to being healthy.

The usefulness of natural supplements depends on your sex, age and the stress factors in your life. Also natural supplements are derived from food sources that are readily recognized by the body for up-take.

Natural Supplements and Diabetes

Alpha-lipoic acid: Can improve glucose uptake and prevent glycosylation, which causes sugars to abnormally attach to proteins. It can also improve eye and nerve health. Good place to start is 100 mg to 600 mg a day. Higher doses are effective treatment diabetic neurophathy, which causes nerve damage…Read More

Also read: Exercise and Diabetes 

Benefits of raspberry leaf tea

As children or young adults you might have been told laughing is good for the heart. But have you ever been told what crying really does for you?

Crying releives stress and depression

Also if your interested they have a Family Fitness Page, which states:  Family Fitness is just as important as health eating. As parents and care takers we should be and need to be role models for our children.

Children notice everything going on around them. That includes them seeing what we eat and how active we are as parents. Modeling in healthy eating habits is as important as modeling healthy activity (FREE e-books are also offered).

 

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