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Superstar Broccoli

written by Guest Blogger April 30, 2013

Mmm… I usually get broccoli every time I grocery shop and if I don’t pick it up because it isn’t up to snuff, I end up craving it until I finally get my fill! Thank goodness Bindu Grandhi, cookbook author and regular Live Lighter contributor, is here today to share with us a recipe (so we don’t get tired of broccoli) and a few reasons to pick some up if you’re not a fan.

It would seem that people either love or hate broccoli. My family and I love broccoli so much that we eat it twice a week! If you’re on the fence, here are a just a few reasons to become a broccoli fan.

Broccoli is a superstar in the vegetable kingdom packed with anti-inflammatory nutrients, antioxidant nutrients, detox-support nutrients and anti-cancer nutrients. For instance, it has lots of Vitamin C, carotenoids (good for eye health), vitamin K and folic acid. It is high in fiber which helps to lower cholesterol and facilitate digestion, not to mention a great source of protein and low in calories.

Its protective substances provide an additional health bonus in the form of a shield protecting you from disease and certain cancers. It is a member of the cabbage family and is closely related to cauliflower.

Being a flexitarian, I recommend eating broccoli and other cruciferous vegetables 4-5 times per week with a serving size of 2 cups to reap the benefits of this superstar vegetable.

How to Select and Store Broccoli

Choose broccoli that is uniformly colored, not bruised and no yellowing (sign of over maturity). The stalk and stems should be firm. If leaves are attached, they should be vibrant in color and not wilted.

Place broccoli in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator for up to 7 days.

Leftover cooked broccoli can be placed in a tightly covered container and stored in the refrigerator for a few days.

Tips for Preparing Broccoli

Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Use the stems too, peel and cut into 1/2″ slices. To get unique health benefits from broccoli, let it sit for several minutes before cooking.

Sautéed, steamed or raw – broccoli is simply delicious. Here’s a family favorite recipe, hope you enjoy it!

Spicy Sautéed Broccoli

Print This
Serves: 4 Prep Time: Cooking Time:


  • 2-3 tbsp. extra virgin olive oil
  • ½ tsp. mustard seeds
  • 3 cloves garlic, peeled and sliced
  • 1 small onion, diced
  • 1 large head of broccoli, trimmed, chopped and steamed (5 minutes or less)
  • Spice Blend: (prepare this in a coffee grinder or blender)
  • 1 Tbsp. coconut powder
  • 1/2 tsp. cumin seeds
  • 1/2 tsp. black peppercorns (or ¾ tsp. black pepper)
  • 2 dried red chilies (add less or more depending on how spicy you like it!!)
  • Salt to taste


  1. In a nonstick skillet add the oil and mustard seeds. When the seeds stop sputtering, add garlic and onion and sauté until golden.
  2. Add the broccoli and masala blend. Sauté for 5 minutes, stirring occasionally.
  3. Salt to taste. Serve with rice or chapathi.

About the Author

Author of Spice Up Your Life, Bindu Grandhi is passionate about healthy and flavourful cooking, especially when it’s flexitarian. She shares her health knowledge with the world by providing practical, healthy and tasty recipes as The Flex Cook.

I’ve tried Bindu’s broccoli recipe and highly recommend trying it! Do you have any favourite broccoli recipes to share?

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Roy Montgomery May 1, 2013 at 10:47 am

Believe it or not my 8 year-old son loves Broccoli and cannot wait to try this one out!

Lyn Ashby May 10, 2013 at 3:27 am

Fantastic information on the broccoli. I will certainly try this recipe. Thank you for sharing!!


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