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  • Amy Lippert, NTP

Perfect Steamed Broccoli

Updated: Mar 31

Delicious earthy broccoli steamed to perfection with tender florets and slightly crunchy stems. Topped with just a pat of grass-fed butter and sea salt, this simple dish is the perfect side for any dinner and so good, even your kids will love it!



Steamed Broccoli Recipe

When I was a kid my mom only served us broccoli that was swimming, literally swimming, in a pool of velveeta, and I hated it. I didn't grow up loving broccoli and it wasn't because of the broccoli! Thankfully, I found the best way to showcase off this gorgeous green and mineral-y veg that is just so so good for you! Simple is always best, and I stand firm in this recipe that it is the best broccoli recipe there is!



 

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 so 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 Grass-fed butter

1 tsp Sea Salt


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. Remove the basket from pot immediately and transfer the broccoli to a serving bowl.


6. Sprinkle with some sea salt and top with a pat or two of grass-fed butter t


7. Gently toss until the butter has melted and coated the broccoli.


Serve immediately!


How to Steam Broccoli

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.


Q: Should I add the broccoli stems?

A: Absolutely! I love to use the broccoli stems, just try to cut them to the same approximate size.


If you like this recipe, check these out!


Roasted Rosemary Delicata Squash: This recipe really showcases the natural sweetness of the delicata while offering subtle earthy notes from the rosemary and a little spice from the red pepper.


Crispy Roasted Brussels Sprouts: Crispy on the outside, tender on the inside, earthy and flavorful roasted Brussels sprouts that are so delicious your entire family will love them!


Honey Carrots with Rosemary: These sweet and tender carrots in a buttery honey glaze are quick to become your next favorite side dish.


I hope you enjoy this as much as my family does. - Amy

 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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