40 Paleo Broccoli Recipes

Broccoli is not only one of the most nutritious vegetables around, but it is also one of the easiest vegetables to find here in the United States and many other countries around the world.

Broccoli is a great source of vitamin C, vitamin K, folate and chromium. It is also an excellent source of dietary fiber, pantothenic acid, vitamin E, choline, manganese, phosphorus, vitamin B1, beta carotene, potassium, copper and many other nutrients (Click here for a more detail nutritional value). It is also know for its cancer fighting properties. Researchers believe a substance called isothiocyanate in the broccoli activates some  genes that fight cancer and switches off others that fuel tumors. (1)

I recently discovered that Costco sells large bags of organic frozen broccoli for great price, so I have been searching for new ideas on how to prepare it. Here is a small collection of assorted Paleo Broccoli Recipes.

Breakfast

Broccoli and Citrus Superfood Salad by Happy Health Nut
Broccoli Banana Muffins by The Paleo Mom
Broccoli Breakfast Bowl by Paleo Amore
Broccoli Frittata by Life Made Full
Broccoli Sausage and Egg Muffin by 4 Hour Ginger
Salmon and Broccoli Omelette by Hollywood Homestead
Savory Broccoli Pancakes by Canada Girl Eats Paleo
The Reverse Omelette by Real Food RN

Entrees

Asian Ground Beef, mushroom and Broccoli Lettuce Cups by Nom Nom Paleo
Asian Stir Fry by Elana’s Pantry
Bacon Beef Broccoli Fusion by Life Made Full
Better Than Take-Out Beef and Broccoli by Mark’s Daily Apple
Chicken and Broccoli Stir-Fry by Life Made Full
Chicken Broccoli Pie by Strictly Paleoish
Paleo Honey Chicken by Paleo Effect
Shrimp and Broccoli by Meatified

Salads

Baby Broccoli Salad by Hollywood Homestead
Bacon Broccoli Salad by Life Made Full
Bacon Grape and Broccoli Salad by Paleo Leap
Detox Salad by Real Food RN
Romanesco Salad by Hollywood Homestead
Salty Sweet Broccoli Salad by The Clothes Make The Girl

 Sides

Broccoli Breadsticks by Purely Twins
Broccoli Fritters by PaleOMG
Broccoli Tempura by Hollywood Homestead
Buttered Broccoli with Lemon by Real Food Whole Health
Caramelized Broccolini with Garlic Butter by Real Food Whole Health
Raw Broccoli Bars by The Healthy Family and Home
Roasted Pecan Broccoli by Slim Palate

Smoothies

Blueberry Broccoli Smoothie by Original Eating
Broccoli Banana Smoothie by Raw Food Recipes
Broccoli Grapefruit Detox by Incredible Smoothies
Broccoli Mango Smoothie by Really Healthy Foods
Watermelon Broccoli Smoothie by Original Eating

Soups

Broccoli Cheese Soup by Real Food Whole Health
Broccoli Cheese-Less Soup by The Paleo Homesteader
Broccoli Turmeric Soup by A Harmony Healing
Chicken Broccoli and Sweet Potato Soup by Meatified
Curried Cream of Broccoli by Nom Nom Paleo
Sun-dried Tomato Broccoli Soup by Civilized Caveman Cooking

 

Sources:

1. http://articles.mercola.com/sites/articles/archive/2008/07/22/how-broccoli-fights-cancer.aspx
2. http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=82

Dairy-Free Eggnog

Here is another recipe that brings back childhood memories! For this dairy-free eggnog I replaced the usual milk and cream with coconut milk and almond milk, so it is probably closer to  a“Coquito” recipe, a traditional Puerto Rican holiday drink. I left out the rum that we usually add to it, but feel free to spike it into an adult drink.

This makes me ponder about the difference in cultures, I remember having the kind of eggnog with rum in it ever since I was little, I was offered very little of it and no one really was bothered by it or thought it was inappropriate.  On a good day, my mom would even send me a small cup of it to school. I think if that happened here, it’d be on the news. I don’t think anyone in Costa Rica would think anything of it, we are also given coffee with our breakfast since probably our toddler years–here they give babies fries and send sodas in school lunch bags. But, Is there really a right or wrong? Shouldn’t it be about parents doing their best with what they know…If only children came with manual!

Anyway, today marks my sixteenth anniversary of living here and I am still learning about the US culture

Ingredients:

28 ounces of full fat coconut milk, canned (BPA-free) or homemade
1 1/2  cup of almond milk or light coconut milk
6 egg yolks (reserve egg whites for a different use)
1 tsp of vanilla extract
1 to 1 1/2 tsp of ground nutmeg
6 cloves
1-2 cinnamon sticks
Sweetener to taste, I used 3 tbsp of honey and 3 tbsp of maple syrup

Preparation:

• Place egg yolk in a blender and blend over low medium speed for a few seconds or until they turn pale yellow.
• Add the coconut milk, almond milk, vanilla, sweetener, and nutmeg and blend until smooth.
• Pour mixture into a medium saucepan and add the cinnamon stick and cloves.
• Gently heat over medium low heat while stirring/whisking constantly until the eggnog thickens, do not rush through this step, if you stop whisking , or heat it up too fast, you will end up with pieces of scrambled eggs floating around.
• Strain to remove the cloves, cinnamon stick and curds and serve warm or cold.
• Drink as is or with a shot or two  of your favorite spirit.

Dairy-Free Eggnog

Recipe Type: Drinks

Cuisine: Paleo Holiday

Author: Edible Harmony

Prep time: 10 mins

Cook time: 15 mins

Total time: 25 mins

Serves: 6-8

Ingredients

• 28 ounces of full fat coconut milk, canned or homemade
• 1 1/2 cup of almond milk or light coconut milk
• 6 egg yolks (reserve egg whites for a different use)
• 1 tsp of vanilla extract
• 1 to 1 1/2 tsp of ground nutmeg
• 6 cloves
• 1-2 cinnamon sticks

Instructions

1. Place egg yolk in a blender and blend over low medium speed for a few seconds or until they turn pale yellow.
2. Add the coconut milk, almond milk, vanilla, sweetener, and nutmeg and blend until smooth.
3. Pour mixture into a medium saucepan and add the cinnamon stick and cloves.
4. Gently heat over medium low heat while stirring/whisking constantly until the eggnog thickens, do not rush through this step, if you stop whisking , or heat it up too fast, you will end up with pieces of scrambled eggs floating around.
5. Strain to remove the cloves, cinnamon stick and curds and serve warm or cold.
6. Drink as is or with a shot or two of your favorite spirit.

3.1.09

How to Make Bone Broth

//
//

I haven’t even posted this recipe yet and it has already cause a little controversy, created a little anxiousness, and a has stimulated a little bit of curiosity on how to make bone broth. What are its benefits? How is it consumed? What are the origins of this practice?

Almost every culture in history has used bone broth for its flavor, versatility, and amazing nutritional value. The prolonged cooking of bones in water is used to extract minerals and nutrients from the bone and marrow. The resulting broth can be used for making soups, stews, adding moisture to dishes or it can be enjoyed as it. I usually drink a couple cups of it a day, especially during the winter months, to be it is not only nutritious and delicious, but it is also soothing…pure liquid happiness!

Benefits of Bone Broth:

• Rich in minerals such as calcium, silica, sulphur, magnesium, phosphorous & trace minerals in a highly bioavailable and easily assimilable form.
• Helps seal and heal the gut lining.
•  Helpful in treating digestive disorders such as IBS, colitis, leaky gut and even Crohn’s disease.
• Aids digestion.
• Natural liver tonic
• Increases red blood cell and hemoglobin count
•  Increases serum calcium level
• Increases the absorption and utilization of calcium.
•  Prevents and treats myotonia atrophica (muscle wasting)
•  Helps treating food allergies and maldigestion
• Helps treating anemia
• Because it is very rich in calcium it can help with pain and inflammation, cramps, muscle spasms, delusions, depression, insomnia, irritability, hyperactivity, anxiety, palpitations, hypertension, high cholesterol, allergies, brittle nails, periodontal and dental disease, pica, rickets, osteomalacia, osteoporosis and any situation that creates bone loss such as aging, immobilization, postmenopause, and caffeine.

 

How to make bone broth?

It is really easy: start by gathering a couple pounds of bones, ideally you want to use bones with cartilage and bone marrow, beef bones make a richer, tastier broth but you can use chicken bones, pork, turkey or pretty much any edible animal. You can even use the left over bones from a rotisserie chicken or a thanksgiving turkey.

You can roast the bones in the oven first to enhance the flavor of the broth but I typically skip this step. Then you set the bones in a large pot or slow cooker and a cover with water, add a splash of vinegar and soak for a couple of hours (the vinegar is key to extracting the minerals from the bones). Add vegetables, salt and spices of choice, bring the water to a boil, reduce the heat and simmer anywhere from 8 hours to 48 hours. I boil mine for about 24 and since I am going to strain the broth I usually add vegetable peels, cucumber and zucchini ends, bell pepper cores, apple cores, eggshells, beat greens, cilantro or parsley roots and any other “leftovers” I had been accumulating from the preparation of previous meals

Ingredients:

1/2 to 1 lb of grass fed beef knuckle bone cartilage
1 lb of grass fed beef marrow bone (the smaller the better)
4 quarts of water
2 tbsp of apple cider vinegar
10-12 garlic cloves
1 bay leaf
Salt and Pepper to taste
Optional ingredients: celery stalks, onions, vegetable peels, eggshells, apple cores, bell pepper cores, vegetable greens, rosemary, thyme, oregano, etc.

Preparation:

• Optional Step: Preheat the oven to 400 F and roast the bones until well browned, turning about every 20 minutes.
•  Transfer bones to a large pot or slow cooker (Crockpot) and add the water and vinegar.
• Let sit for about 2 hours.
•  Turn the heat on to high and bring the water to a boil.
• Reduce the heat to low and simmer the bones for 8 to 24 hours, replenishing the pot with hot water as needed.
• Strain and drink

The same bones can be used to make a second batch, you must add new vinegar, vegetables and spices.
The broth can be stored in a mason jar in the refrigerator for about 5- days, but if you bring the broth to a boil every couple of days it should last longer, or you can just freeze it.

For bouillon reduce the broth to about 3 cups of liquid, freeze in ice cube trays and dissolve an ice cube or two in hot water as needed

CONTINUAL BROTH:

To have warm and fresh broth available 24/7, keep the bones in the crock pot and always keep it on, replenishing the water and adding new vegetables and spices, depending on how much broth you drink you may have to replace your bones with fresh bones every week or so.

Dairy-Free Pumpkin Spice Creamer

Southern California is finally beginning to cool off. This is the beginning of “grouchy season” for me as I am really not a fan of winter or anything cold, for that matter. I strongly dislike cold weather, boots, and bulky clothes. I would much rather wear shorts, tank tops, flip flops and a pony tail all year round. The only thing that I look forward to during cold season are pumpkins, fireplaces, holidays, dinners with family and hot spiced drinks, so this Dairy-Free Pumpkin Spice Creamer should brighten up my fall and winter a little bit

I have never liked coffee which is pretty rare and ironic for a Costa Rican girl, I hear we have some pretty amazing coffee over there, but I would have to take their word for it. I drink this with my tea, English breakfast would be my choice of tea to mix with this creamer or you can also make a pumpkin steamer by just adding hot milk to it (almond, coconut or cow’s milk)

Ingredients:

1 Cup of full fat coconut milk, canned or homemade ( For the dairy version use heavy cream instead)
3 tbsp of homemade or canned pumpkin puree
1 tsp of ground cinnamon
1 tsp of vanilla extract
¼ tsp of nutmeg
¼ tsp of ground cloves
Sweetener to taste ( I used 4 tbsp of raw honey)

Preparation:

• In a large bowl whisk the milk, pumpkin puree and spices together, you can also use your blender for a smoother consistency
•  Pour mixture into a small saucepan over medium heat whisking continually
• Once the mixture begins to steam, remove from heat and let it cool
• Strain through a fine mesh sieve or cheesecloth (optional)
•  Whisk in the honey or sweetener of choice and store in a glass container with a lid in the fridge
• Shake container before using
• Add this Dairy-Free Pumpkin Spice Creamer to your coffee, tea or milk

 

In case you are wondering…those are pumpkin donuts! I will be posting that recipe soon.

Organic Coconut Chips – 1-lb Bag Virgin Coconut Oil, Gold Label – 1 pint

Blended Lemonade or Limeade

//
//
When life gives you lemons…make blended lemonade! Unfortunately, squeezing all those lemons is oftentimes impractical. For a lot of busy families taking the time to prepare healthy homemade meals takes precedence over making fresh lemonade. But did you know that you can blend it? Yes, you can blend the entire lemon or lime with water and your sweetener of choice. I call it blended lemonade! You don’t need a fancy extra powerful blender like a Vitamix or a Blendtech, any blender will do.

What does it taste like? Like regular lemonade with a stronger lemon taste. And although it sounds like it will taste too bitter, the secret is to not over blend it.

Although acidic to taste, lemons are one of the most alkalizing of foods and help push our bodies to the required pH alkaline state of around 7.4. They are also known to help with insomnia, weight loss, detoxification, and nausea. Besides being very high in vitamin C and antioxidants, citrus peels have many other benefits. Research points to them as being able to help prevent diabetes and lower cholesterol. Citrus peels are also effective in fighting off several types of bacteria and viruses. This means citrus peels can help your body fight off infections, making you less vulnerable to illness. By using this method you not only get more nutrients and save time, but also will need fewer lemons. All you need is one lime or small lemon per 2 cups of water.

Ingredients:

2 limes or small lemons
1 quart of water
Sweetener of choice, I used raw honey.

Preparation:

• Place all ingredients in the blender
• Run blender for a few seconds, you want the lemon or lime peels to be chopped into small chunks (about ¼ inch sized). If you over-blend it your lemonade will be bitter
• Strain and serve over ice

Makes 4 cups

For other drink ideas click here

Sources:
http://www.livestrong.com/article/155590-citrus-peel-benefits/
http://www.budwigcenter.com/blog/the-amazing-health-benefits-of-raw-lemon-juice/
http://www.ehow.com/list_7271681_citrus-peel-benefits.html

 

Cold and Flu Soothing Tea Remedy

//
http://pagead2.googlesyndication.com/pagead/show_ads.js

Cold and flu season is here and almost everyone around me is coming down with “something”, so I hope this natural cold and flu soothing tea remedy comes with good timing

I have given out this tea recipe so many times and everyone loves it! It’s truly an instant feel good potion. I got this recipe from a former coworker, Harrison K. from Harry’s Deli in Irvine, California.  If ever around this area, check out his place for amazing food. He is a genius in the kitchen, and has given me many tips and ideas, as well as a chili recipe that once helped me win a chili cook-off.

Why does this recipe work? It works due to its powerful combination of natural anti-flu/cold substances, all combined into one “magical” potion. It contains garlic, a natural immune system booster because of its antiseptic, anti-fungal and nutritive properties. It is a natural detoxifier protecting against bacterial and viral infections.  Don’t get discouraged by the garlic part, you will barely be able to taste it.

Lemons are rich in vitamin C, antioxidants, and a great body alkalizer.

Ginger has been used for centuries as an effective cure for cough and cold. It helps alleviate sore throats, itchiness, coughing, and even blocked nasal passages.

Honey has been proven by studies to shorten the duration of the common cold and fight viruses and it reduces coughs by coating and soothing an irritated throat.

Cayenne Pepper stimulates the release of mucus from the respiratory passages and it helps clear your sinuses.

I believe that not only do these powerful nutrients work individually, I believe that combined they create a synergy that makes them even more potent.  Enjoy and drink it throughout the day!

Ingredients:

2 ½ quarts of water
½ lb of sliced ginger root
4 garlic cloves, sliced in half lengthwise
4 lemons, sliced
Raw honey to taste
Cayenne pepper to taste (optional)

Preparation:

• In a large saucepan add the water, sliced garlic and sliced ginger root.
• Bring to a boil and continue to cook over medium-high heat for 20 minutes
• Add the sliced lemon and boil for 5 more min. (Do not boil for longer or your tea will be bitter)
• Remove from heat.
• Squeeze the lemons by pressing down with a fork or a potato masher
• Serve and sweeten with honey( preferably raw)
• Add cayenne pepper (optional)
• Enjoy & drink throughout the day (If it’s too strong just add a little bit of hot water).
• Thank Denise 🙂

Gazpacho, a Spanish favorite

http://pagead2.googlesyndication.com/pagead/show_ads.js

Greetings from Chipiona, a small fishing village in the southern region of Andalucia, Spain! It´s been scorching hot here and what better way to refresh and replenish than drinking a cold, nutritious glass of gazpacho, drink my husband considers to be the ounce-for-ounce, healthiest food known to man or woman!

My husband was born and raised here, and contends that ounce-for-ounce, gazpacho is the healthiest food there is. (I argue that it is liver, but based on the popularity of my last liver recipe, I think I´ll stick to gazpacho for now.) In any case, gazpacho is a refreshing drink, served cold and chock full of antioxidants and other potent phytonutrients.

I am very tempted to add more herbs and spices to it.  However, in respecting tradition I will stick to the original Andalusian recipe.  Once I return home, I will experiment and add a bit of cumin or maybe even oregano.  Maybe serve it as a cold soup with some diced raw veggies or shrimp.

As far as our vacation, things have been really mellow. We wake up, eat a home-cooked “desayuno” (breakfast) at home. Afterwards, we hang out at the beach and then come back home for lunch.  There´s a saying along the lines of “When in Spain, do as the Spaniards” so lunch is followed by a mandatory siesta. Finally,  we go out for a little walk right at sunset, which happens around 10pm!  Dinner here is eaten around 11pm, so we are eating much later than we are accustomed to, but enjoying every bit of it. I am loving all the help I am getting with the girls from my mother-in-law. I could really get used to this lifestyle!

Ingredients:

2 lbs of ripe tomatoes
1 red bell pepper (seeded)
1 garlic clove
1/8 of an onion
1 medium cucumber
salt to taste
apple cider vinegar or red wine vinegar to taste ( I use about 1/4 cup)
3 tbsp of olive oil

Preparation:

• Using a high-power blender, blend (Like a vitamix) all ingredients, except the olive oil, until smooth. If you are using a regular blender you may have to cut the veggies in smaller pieces.
• Add the olive oil and quickly mix it in. If you blend the oil for too long the gazpacho is going to become thicker and “pinkish”

 

For a thinner consistency you may add water

The Original Cactus Cooler

//
http://pagead2.googlesyndication.com/pagead/show_ads.js
Although you can just peel these and eat them as is, someone wanted an idea on how to eat a prickly pear, so here it is.

According to WebMD, a prickly pear cactus is also used medicinally for type 2 diabetes, high cholesterol, obesity, colitis, diarrhea, benign prostatic hypertrophy and to fight viral infections. To combat hangovers, the extract can alleviate symptoms such as dry mouth and nausea.

As a cancer fighter, cactus pear is impressive.  In studies ,tumor growth inhibition was comparable to the synthetic retinoid N-(4-hydroxyphernyl) retinamide (4-HPR), which is currently used as a chemopreventive agent in ovarian cancer chemoprevention. (Read more about it here).

Ingredients:

4-5 cactus pears (also known as prickly pears, cactus figs or tunas)
1/2 cup of lemon juice
3 cups of cold water
Dates or raw honey or stevia to taste

Preparation:

• Blend all ingredients together
• Strain (optional)
• Serve

Coconut milk

I use this as a replacement for  canned coconut milk, it’s very easy to make and it only has 2 ingredients: coconut and water, no cans, no BPA, no metal residue.

Ingredients:

1 cup of unsweetened dried shredded coconut
1 1/2 cups of very hot water

Preparation:

• Blend the coconut and 1 cup of hot water for about 2-3 minutes at a high-speed.
• Strain using a nut milk bag of several layers of cheese cloth over a colander.
• Return pulp to blender and add the remaining 1/2 cup of water.
• Blend at medium speed for 2 more minutes and strain again

 

Makes about 12 ounces

Watermelon Pink Lemonade

With summertime around the corner, here’s a healthy, refreshing way to beat the heat!

Ingredients:

5-6 lb watermelon chilled
10 strawberries chilled
1/2 to 3/4 cups of lemon juice

Preparation:

Peel and cut the watermelon, blend all ingredients together and enjoy