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How to Incorporate Broccoli in Your Diet

Updated on July 16, 2015

How To Incorporate Broccoli In Your Diet

Broccoli is a super food, just one cup of broccoli provides over 100% of your daily vitamin C and K. It is also good source of vitamin A and folate. Not everyone likes the taste of broccoli, If it is not served in the way that don't match your personal flavor preferences, it won't seem exciting.Luckily there are variety of tasty ways on how you can include this super food into your diet.

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1) Add Broccoli to smoothies

  • Try adding broccoli to your morning smoothies. Broccoli tastes best with apple, pear or orange. Make sure you parboil broccoli before adding it to smoothie.
  • Below is the recipe of some easy to make broccoli smoothie recipe.

A) Broccoli orange smoothie

Ingredients
Quantity
Boiled Broccoli florets
1 Cup
Orange
1
Water
As required

Preparation

  • Parboil broccoli.
  • Peel orange and add broccoli and orange in blender.
  • Blend it, add water if required.

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B) Broccoli apple smoothie

Ingredients
Quantity
Par boiled broccoli florets
1 cup
Apple
1
Water
As required

Preparation

  • Boil broccoli and in the mean time peel apple.
  • Now add broccoli and apple in blender and blend.
  • Add water if required.

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C) Coconut water and broccoli smoothie

Ingredients
Quantity
Boiled broccoli florets
1/2 cup
Coconut water
1 cup

Preparation

  • Par boil broccoli, now in a blender add broccoli and 1 cup coconut water and blend it.

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2) Add it to pasta or pizza

  • We all love pasta and pizza. The great way to make kids have broccoli is to add broccoli to these kids favorite food.
  • Finely chop and add it to white or red sauce pasta. You can even add bigger pieces.
  • Roast it and add as a pizza topping for healthy pizza treat.

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3) Make dips out of broccoli

  • Dips are everyone's favorite. It goes well with chips, raw veggies or pita and makes any dish taste better. It is easy to make and can be stored for few days.
  • Below are the recipes of few tasty , yummy dips.

A) Broccoli Mushroom Dip

Ingredients
Quantity
Broccoli florets (balanched)
1/2 cup
Mushroom
1/2 cup
Cheese
3/4 cup
Garlic
1/2 tsp.
Onion
1
Olive oil
1 tsp.
Salt
as required
Green chilli
1
 
 

Method

  • Heat olive oil in nonstick pan.
  • Add onions and saute for 2-3 mins.
  • Add garlic and green chilli and saute for few mins.
  • Now add mushrooms, broccoli, salt and cook on medium flame and stir.
  • Let it cool and transfer it in a blender, add cheese along with above mixture and blend.
  • Tasty yummy dip is ready to serve.

B) Broccoli Peas dip

Ingredients
Method
Broccoli florets (blanched)
1/2 cup
Peas (boiled)
1/2 cup
Olive oil
1 tsp.
Garlic paste
1 tsp.
Salt
as required
Water
as required

Method

  • Boil Broccoli and peas.
  • Let it cool.
  • Now in a blender add broccoli, peas, garlic paste, salt and blend.
  • Add water till desired consistency.
  • Yummy broccoli peas dip is ready to serve.

C) Broccoli, mint, coriander dip

Ingredients
Quantity
Broccoli (blanched)
1/2 cup
Mint leaves
1/2 cup
Coriander
1/2 cup
Garlic paste
1 tsp.
Salt
as required
Lemon juice
1/2 tsp.
Olive oil
1 tsp.
Water
as required

Method

  • In a blender add boiled broccoli, mint leaves, coriander leaves, garlic paste, lemon juice, salt, olive oil and blend it.
  • Add water till desired consistency.
  • Yummy dip is ready to serve.

4) Add broccoli to your salad

  • Try adding blanched broccoli to your salad and add different dressing to make it taste good.
  • season it with salt, pepper, olive oil or mayonnaise.

5) Make a Soup out of It

Soups are easy to make and very healthy. Try making hearty soups by using broccoli florets.

A) Cream of broccoli soup

Ingredients
Method
Broccoli florets
7-8 cups
Butter
1 tsp.
Milk
1/2 cup
Pepper
1/2 tsp.
Salt
as required
Onion
1 chopped
Cream
1 tsp.
Chopped peeled Potatto
1
Vegetable stock or water
1 cup

Method

  • In a wok, melt butter and add onion.
  • Cook onion till soft.
  • Now add broccoli, potato and roast it.
  • Add vegetable stock/water and bring it to simmer.
  • When broccoli and potato are tender turn off the flame, cool and puree it.
  • Return the puree to the pot and add salt, pepper, milk and cream and serve hot.

6) Stuff it into bread or Roast it

  • You can stuff broccoli into different bread styles by combining it with various vegetables/ cheese or cottage cheese
  • You can even roast it and season it with your favorite seasoning.
  • Try adding broccoli as per your taste buds depending on how you like your food (spicy, tangy,cheesy or salted).

Opinion Poll

How will you incorporate broccoli in your diet?

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    • Payal N Naik profile image
      Author

      Payal N Naik 2 years ago from Mumbai

      Thank you didi

    • profile image

      Jigna Desai 2 years ago

      Nice article . Keep it up

    • Payal N Naik profile image
      Author

      Payal N Naik 2 years ago from Mumbai

      Thank you.

    • profile image

      Deepali 2 years ago

      Very useful article

    • profile image

      samir 2 years ago

      Excellent and please keep writing such useful articles.

    • profile image

      Njn 2 years ago

      Nice article ..