Perfect Steamed Broccoli (Paleo, Whole30, Keto)
Delicious earthy broccoli steamed to perfection with tender florets and al dente stems. Top it off with a pat of grass-fed butter and sea salt and takes this simple dish to absolute perfection. Keep is Paleo and Whole30 by using grass-fed ghee in place of the butter!
This is broccoli perfection, period. Steaming instead of boiling helps keep the integrity of the broccoli texture intact while maintaining it's nutrients. This is the perfect side dish for any main, steak, chicken, fish, or even with some loaded baked potatoes. You can't go wrong with this delicious and healthy green gem!
Why Broccoli is So Good For You!
Trees, this is what my youngest calls broccoli when we have this dish, followed by "why are we eating trees?" Well, they may look like trees but they are far more tasty and super duper nutritious! I can't wait to share with you all the reasons to fall in love with broccoli!
Vitamins
Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations [1].
Vitamin C: is a powerful antioxidant our bodies use to neutralize free radicals and reduce oxidative stress and helps improve absorption of non-heme iron found in plants.
Vitamin K: is essential in bone health and it is converted to vitamin K2 by our gut microbiome, which supports our heart health!
Minerals
Iron: Essential in the creation of hemoglobin, supports a healthy digestive tract, and is necessary in immune health.
Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [2].
Potassium: Mineral is an electrolyte supporting metabolic pathways, regulates heartbeat, is necessary in normal cell function.
Fiber
Broccoli has a great amount of insoluble and soluble fiber to support a healthy digestive system and microbiome. The fiber in broccoli supports both healthy blood sugars and a healthy cardiovascular system.
Chlorophyll
Broccoli contains a pigment called chlorophyll that not only gives green fruits and vegetables their gorgeous hue, but also has some amazing potential benefits! Studies have shown a diet rich in foods that contain chlorophyll may support healthy skin and blood building properties [3].
Sulforaphane
Sulforaphane is a compound found in cruciferous vegetables like broccoli, Brussels sprouts, and arugula that has been shown to have many health benefits. Studies have shown that this powerful compound is stored in cruciferous vegetables in an inactive form known as glucoraphanin. Glucoraphanin is then activated by chopping, cutting, or chewing the food releasing an enzyme, myrosinase, to produce sulforaphane. Sulforaphane is known to have anti-inflammatory and antioxidant properties to support health and wellness [4].
So grab some broccoli and let's get cooking!
Perfect Steamed Broccoli Ingredients
Serves 3-4
2 Stalks of Broccoli or 3-5 Broccoli Crowns
1-2 Tbsp Unsalted Grass-fed Butter*
1 tsp Fine Real Salt
*Substitute Ghee to keep it Paleo/Whole30
How to Make Steamed Broccoli
1. To a large pasta pot or pot with an insert, add about 2-4 cups of water. Be sure it does not fill into the basket, cover with the lid and bring to a boil.
2. Rinse the broccoli and cut it into 1.5-2" florets leaving some of the stems on.
3. When the water comes to a boil, add the broccoli to the steamer basket and steam for about 3-4 minutes.
4. Toss the broccoli with some tongs to evenly steam, and steam for another 3-4 minutes.
5. Sprinkle with some real salt and top with a pat or two of grass-fed butter.
6. Gently toss until the butter has melted and coated the broccoli.
Enjoy!
Watch the Video HERE
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FAQs
Q: Why is my broccoli mushy?
A: Maybe your florets were smaller and sounds like they over cooked. Try testing a piece throughout the cooking process to prevent overcooking.
Q: My broccoli is still too raw, should I re-steam it?
A: Yes, you can steam it until it is cooked to your preference. I prefer mine a bit more on the al dente side so I test out a piece here and there until it's at the perfect bite!
Q: Should I add the broccoli stems?
A: Absolutely! I love to use the broccoli stems, just try to cut them to about 1" so they don't overcook or are still raw.
I hope you enjoy this as much as my family does. - Amy
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