Immunity Boosters: Bewitched by Broccoli

broccoli
Shikha A Sharma

Even as the world continues to be ravaged by the coronavirus, health and food habits have come back into focus. Eating clean and healthy is increasingly being seen as a way to build immunity, something we can all use every time and especially now. Broccoli, which has been show to increase immunity, must be part of your diet

Veggie Fix

Broccoli is very healthy and rich in nutrition like fiber, protein, sugar, calories, vitamins K, A, B, C and E, calcium, magnesium, selenium and water which provide complete nutrition to the body and fulfill all requirements. Broccoli is a high source of fiber and contains high protecting antioxidants. As celebrity nutritionist and dietitian Shikha A. Sharma, Founder Fat to Slim, says, “Broccoli is completely safe and healthy whether you have it raw or cooked, but some people might have allergies and it can cause of gas, bloating and poor digestion. Because over cooked broccoli can reduce vitamin C, sugar and protein, nutritionists suggest microwaving, stir-frying and steaming broccoli.  If you do not enjoy the taste, have broccoli in the form of a salad; add tofu, carrot, beets and sauté with olive oil or coconut oil to make it tastier and healthier.

 

broccoli
Chef Anthony Tamang – Gawky Goose

Do it Right

Broccoli is a kind of vegetable that comes from the cauliflower family but is different in taste. “This magical vegetable is rich in Vitamin A, B and calcium. Being high in antioxidants Along with boosting our metabolism it also helps in maintaining a healthy glow and has anti-inflammatory benefits. It is always best to eat this vegetable lightly steamed, when cooked it may lose some benefits,” says Chef Anthony Tamang, Gawky Goose.

Chef Babeesh Baskaran, Executive Chef, Ayatana Resort, Coorg adds, “Broccoli is a nutritional powerhouse loaded with many health benefits. The Vitamin C in Broccoli is what helps aid the immune system. Broccoli is an excellent source of Vitamin C and helps prevent one from not just falling sick but fighting back. It is best had boiled. It’s healthy to have it both raw & cooked but different levels of cooking alter broccoli’s nutritional content, especially reducing Vitamin C content, so it’s best had boiled if you are looking at boosting immunity.”

If you are looking to add broccoli to your diet, check out these recipes.

Pureed Broccoli Soup (courtesy Chef Babeesh Baskaran, Executive Chef, Ayatana Resort, Coorg)

An Eastern Mediterranean human invented Brassica, broccoli is a rich source of fiber, protein, potassium, calcium, vitamins A, C, E, K and folic acid. A simple yet healthy stock is a common choice at Ayatana.

 

broccoli
Pureed Broccoli Soup (courtesy Chef Babeesh Baskaran, Executive Chef, Ayatana Resort, Coorg)

Ingredients

 

  • Roughly chopped broccoli 100 grams
  • Onions 5 grams
  • Garlic, 5 grams
  • One stump of fresh thyme
  • Celery sticks 5 grams
  • Leeks 5 grams
  • BayLeaf one
  • One touch of grated nutmeg
  • Fresh cream 25 grams
  • Stock Water
  • Grated parmesan cheese 10 grams

Method

 

  • Heat up water for the stock. Add and Blanch the Broccoli in the same stock water.
  • Heat a soup pot, and when hot, add Butter, Garlic, Onion, Leeks, Celery, thyme, bay leaf, sauté until it is soft and aromatic.
  • Add only the blanched broccoli and sauté well.
  • Puree the sauté mix well along with the little stock water.
  • Boil the puree with recommended stock water with a touch of nutmeg (according to your choice of consistency)
  • Add salt and crushed black pepper to taste. Add cream and blend it well with a hand blender. Serve hot topped with Grated Parmesan cheese

Cheesy Chicken and Broccoli Mash Pie (courtesy Chef Anthony Tamang, Gawky Goose)

 

broccoli
Cheesy Chicken and Broccoli Mash Pie (courtesy Chef Anthony Tamang, Gawky Goose)

Ingredients

 

  • Broccoli 50 grams
  • Chicken Cubes small 100 grams
  • Salted Butter 10 grams
  • Garlic chopped 3 grams
  • Chopped Onions 10 grams
  • Refined Flour 5 grams
  • Fresh Cream 20 ml
  • Milk 60ml
  • Mozzarella Cheese 10 grams
  • Thyme 2 grams
  • Salt to taste
  • Parmesan Cheese 5 grams
  • Black Pepper Powder 1 gram
  • Potato Mash 20 grams (boil potato, butter, salt, cream)

Method

 

  • Make a sauce with butter, refined flour, milk and cream.
  • Steam the broccoli, Sauté garlic, onion and chicken.
  • Add to roux along with broccoli & thyme. Add in cheese and seasoning. Leave some cheese for baking.
  • Pour into a small baking dish. Top with mashed potato and remaining cheese. Bake for 10min at 180 degrees centigrade. Enjoy with your choice of leafy salad, which also has broccoli in it and some crusty bread.

Hope you enjoyed our immunity boosting series! Check out the last story in the series, Alluring Almonds