Roasted Broccoli

Roasted Broccoli

To those that know me, I'm not someone that normally shares a ton of facts or details....just not my style however the benefits of eating broccoli often are crazy good for you.

 

Broccoli is low in calories, with only about 27 calories in a 1/2-cup serving of the cooked vegetable. It also contains respectable amounts of vitamins and minerals. A 1/2-cup serving of cooked broccoli provides 50.6 milligrams of vitamin C, 110 micrograms of vitamin K and about 1,207 international units of vitamin A. Vitamin C is needed for the growth and repair of your body tissues, while vitamin K plays an important role in blood clotting. Vitamin A is essential for good eyesight. Broccoli is rich in beneficial minerals, including potassium, with 229 milligrams in a 1/2-cup serving, and calcium, with 31 milligrams per 1/2 cup. EAT YOUR Broccoli folks!!  This recipe helps as well!

2 heads of fresh broccoli
2 tablespoons olive oil
1/8 teaspoon fine sea salt
Freshly ground black pepper
Fresh lemon wedges
Toasted sesame seeds
Soy sauce, optional


Directions:
Heat oven to 400 degrees F.
Cut broccoli head into florets. Trim ends from broccoli stalks, peel and cut into bite-size pieces. Place broccoli pieces in a bowl & drizzle with olive oil and stir to coat. Spread broccoli in a single layer on a large rimmed baking pan. Sprinkle with salt and some freshly ground black pepper.
Cook for 20 minutes and stir,  roast about 10 to 15 minutes more or until broccoli is tender and browned. Transfer to a serving platter. Serve with fresh lemon wedges. If desired, sprinkle with sesame seeds.
Makes about 3 cups- you can cut this recipe in half

Enjoy!!

Cheddar Spinach Egg Muffin

Cheddar Spinach Egg Muffin

On Sunday as I opened the fridge I found spinach that needed my attention and by Tuesday would not work well in a salad.  I've been looking for more ideas for snacks that include vegetable as I tend to find it easier to eat fruit.  This recipe rocks!!  I wasn't sure I would like the texture of the muffins being reheated but honestly it was fine and very tasty.  For my recipe I used broccoli, cheddar cheese, spinach, and eggs the combination was just right.

 

 

 

Makes 12 muffins Ingredients:
 12 eggs (option you could use 24 egg whites)

1/4cup of almond milk
 Options:
Baby spinach
chopped onion
chopped red pepper
chopped jalapeno
 broccoli
chopped mushrooms
 cheddar cheese
shredded cheese
sweet onions

 

Pretty much any vegetables you have on hand
Directions: 
-Preheat oven to 350 degrees
-Choose ingredients you prefer to use and maybe mix it up, so you have something different every day. chop if necessary.
-Spray pan (olive oil)
-Add chopped ingredients to each cup
-beat eggs, add 1/4 cup of almond milk salt and pepper for taste
-Bake for 30 minutes.
-Immediately remove and let cool on a rack. Once cool, place 2 in a ziplock bag with no air to keep them all week in the fridge. In the morning, remove from bag and heat in microwave for 30 to 45 seconds and Enjoy!!