Broccoli, the hero of the vegetable world. Known for its wide variety of health benefits and loved by many. Our Roasted Broccoli with Garlic, Lemon and Almonds is next level good, if we may say so ourselves.
Roasting the broccoli creates the edges of the broccoli florets to turn golden and crisp, this adds a delicious texture.
Make sure to keep an eye on them in the oven though, depending on the oven they can burn quickly.
We slice the broccoli a little different. Instead of breaking the florets apart, we slice the whole broccoli lengthways to create 'steaks. Aesthetically pleasing to the eye, and a good way to get them to cook evenly.
Once the broccoli is sliced and you have combined the oil and spices in a separate bowl, toss all the broccoli in the oil mixture (gently) until each slice is well saturated in the oil - this ensures extra crispiness.
Now, you can evenly lay out the broccoli steaks and florets in a roasting pan, be sure not to cramp them - each slice needs a little room to breath 😉
Which also means they will get evenly roasted.
You will notice we used whole garlic cloves in the recipe. Sometimes crushed garlic can burn really quickly, especially in a hot oven with hot oil.
Whole garlic cloves still give off their beautiful flavour without being too strong, or of course without getting burnt.
Another reason to love whole garlic is that when roasted the clove inside its skin turns into a golden paste that can be enjoyed alongside your meal with a much milder and sweeter flavour.
This recipe also calls for lemon and almonds. The lemon adds a fresh citrus twist, while the almonds add a toasted flavour with texture. Yum!
We bet you're ready to give this easy roasted broccoli a try now? Let's take a quick look at why broccoli is so nutritious.
Why Bring Home the Broccoli?
Broccoli is part of the cruciferous vegetable family, this includes cabbage, Brussels sprouts, kale and cauliflower. We'll call them the power family, all highly nutritious and vital for maintaining great health.
Broccoli is loaded vitamins, minerals, fiber and antioxidants.
In fact, take a look at what just one cup of uncooked broccoli contains:
- Carbs: 6 grams
- Protein: 2.6 gram
- Fat: 0.3 grams
- Fiber: 2.4 grams
- Vitamin C: 135% of the RDI
- Vitamin A: 11% of the RDI
- Vitamin K: 116% of the RDI
- Vitamin B9 (Folate): 14% of the RDI
- Potassium: 8% of the RDI
- Phosphorus: 6% of the RDI
- Selenium: 3% of the RDI
When it comes to broccoli it can be served raw or cooked, each one comes with different nutrients. Either it is rich in vitamin C, just half a cup of cooked broccoli provides 84% of the reference daily intake (RDI). Research points to steamed having the lowest negative effects. Our advice would be to always avoid overcooking broccoli, cook it until it turns bright green and has a slight crunch to it - al dente.
Let us look into a few of Broccolis health benefits:
- Rich in Antioxidants - One of
broccoli'sfamous features is its rich source of antioxidants. Broccoli is rich in a compound called glucoraphanin, during digestion of broccoli this compound transforms into a powerful antioxidant known as sulforaphane. Research indicates that this super antioxidant may reduced blood sugar levels, cholesterol levels, oxidative stress and chronic disease development. Broccoli also contains the antioxidants lutein and zeaxanthin this can help fight free radicals and helps maintain eye health.
- Aids Digestion - Broccoli is a great source of fibre, this is a vital component caring for gut health. In our article 27 high
fiberlow carb foods we see that this high-fibre food that will keep you satiated to prevent you from overeating as well. Bowel regularity and a healthy community of gut bacteria are vital for full functional digestive health and by regularly eating broccoli will help it maintaining those two components. Anti-Aging- Oxidative stress and a reduction in metabolic function can in factimpact the ageing process. The quality of our diets can play a huge role in our genetic expression and the developments of diseases related to age. A study shows that the antioxidant we mentioned above, Sulforaphane may have the ability to increase the expression of antioxidant genes.
- Boosts Immunity - Rich in vitamin C, this is an essential nutrient for immunity. Usually, when you think of vitamin C it is associated with oranges but broccoli also deserves some credit in this department, just half a cup of broccoli contains 84% of the RDI for this vitamin.
Do you suffer from hay fever and seasonal allergies? Broccoli can help with this too!
Check out our article 16 Natural Antihistamine Foods (Plus Benefits!) to find out why.
Some Other Scrumptious Broccoli Recipes You May Want to Try
- Keto Bacon & Broccoli Salad with Avocado
- Broccoli & Coconut Soup
- Keto Beef Broccoli Stir Fry
- Keto Chicken Pot Pie (with broccoli)
2 heads broccoli
¼ cup extra virgin olive oil
4 garlic cloves, slightly pressed but leave whole
large pinch of dried red pepper flakes
½ teaspoon Himalayan salt
3 tablespoons raw, sliced almonds (with or without skin)
2 teaspoons freshly squeezed lemon juice + zest
- Line a sheet pan with parchment paper.
- Trim any dry, tough ends of the broccoli crowns, leaving roughly 2-inches of stalk attached. Slice the broccoli into ½-inch-thick steaks, starting in the center of each broccoli head and working your way out to the ends, keep any small florets that crumble and fall off for roasting.
- In a large bowl, whisk together the olive oil, garlic cloves, and red pepper flakes. Add the broccoli steaks and gently toss until all the slices are well coated. Arrange the broccoli, cut-side down, on the lined sheet pan, setting them apart slightly - you don't want them to be to cramped, they won't crisp as well. Sprinkle with salt.
- Roast the broccoli for about 10 to 12 minutes. Remove from the oven, flip the broccoli, and sprinkle the almond slices evenly across the sheet pan.
- Roast for an extra 8 to 10 minutes, or until the broccoli is evenly caramelized, a little crispy, tender, and the almond slices are toasted and golden. Transfer the broccoli to a serving plate, toss gently with the lemon juice and the zest. Serve and enjoy.
Whole roasted garlic is delicious, squeeze the roasted clove out of its skin. Its almost like a paste texture and enjoy with you meal.
P.S. It's flavour is a lot milder 😉