Every time I have unexpected guests and do not have too many ingredients in my refrigerator, I whip up some quick vegetable bites that make a great impression and don’t require too much time! Everyone knows that broccoli is a healthy vegetable, but turning it into a tasty treat is a daunting task. These broccoli bites are a great way to get more vegetables in your diet and they’re so much fun to dip. You can even cook them in batches and have a delicious snack on hands any time you feel hungry in the afternoon.
I can’t imagine a week without having a broccoli meal whether it’s in soup, a smoothie, a curry or a snack. I like its taste and most of the time I cook it light by steaming. Lightly roasting it is also a great way to enjoy it.
These broccoli bites are made with chickpea flour and baked in the oven to avoid deep frying and preserve most of the nutrients in this amazing vegetable.
Along with queen kale, broccoli is probably the most famous of its relatives from the cruciferous family (cabbage, cauliflower, Brussels sprouts), and for good reason. Broccoli contains a whole plethora of phytonutrients involved into our natural detoxification processes, which supports the healthy activity of our body cells.
It’s also a good source of pantothenic acid, vitamin B6, vitamin A, vitamin B1, vitamin E, copper, potassium, phosphorus, manganese, zinc, calcium, selenium, iron, and niacin. Not bad for one vegetable!
I like to combine broccoli with other nutritional rich ingredients. For these broccoli bites, I used chickpea flour, which contains important concentrations of protein and minerals. Chickpea flour has a very interesting nutty flavor and a gorgeous yellowish color. It’s also very easily tolerated by those who have problems digesting legumes. This recipe calls for one egg, which is a great source of vitamin D, protein, and monounsaturated fatty acids for skin, brain and cardiovascular health.
Research shows that broccoli is extremely beneficial in preventing cancers, especially colon cancer. That’s because broccoli is a good source of sulforaphane, which doesn’t exactly taste great but more than makes up for it by keeping you healthy. Broccoli is a good source of folate, which has been shown to be proactive in treating stomach, pancreatic and cervical cancers by preventing unwanted genetic mutations. Sure, you can supplement with all these healthy vitamins but your body prefers you get them through natural food sources.
Did you know that broccoli can also help you look younger? Broccoli is high in vitamin C, which can help fight skin damage when eaten in its natural form. In other words, don’t rely on a pill to help you achieve younger looking skin. These broccoli bites are also high in fiber, which may help you lose weight by keeping you full for longer periods of time.
The mustard sauce is sugar-free and is flavored by lots of naturally detoxing spices, including turmeric, ginger, and garlic. Ginger is great for improving digestive discomfort and garlic has literally been used for thousands of years to cure everything from the common cold to cancer. Turmeric is one of the most researched herbs today and its benefits include powerful anti-inflammatory properties that have been shown to be as effective as Prozac at defeating depression.
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Broccoli Bites with Mustard Dip
- Category: Vegetarian
- 1 medium broccoli head, cut into large florets
- 1 tbsp chickpea flour
- 1 organic, pasture-raised egg
- Pinch sea salt
- For the dressing:
- 1 tbsp sugar-free mustard
- 1 tsp organic raw honey
- 1 tsp turmeric
- 1/2 lemon, juice only
- 1/2 inch ginger piece, peeled and grated
- 2 tbsp purified water
- 1 garlic clove, crushed
- Freshly ground black pepper
- Preheat the oven to 175°C/347°F and line a baking sheet with parchment paper.
- In a small bowl, mix the egg with the chickpea flour, season with salt, and beat the mixture with a fork to obtain a creamy batter.
- Dip the broccoli florets into the batter and line them on the baking sheet.
- Bake them for 15 minutes, until golden.
Meanwhile, prepare the dip by adding all the ingredients into the blender and pulse to obtain a creamy dip. Remove the broccoli bites from the oven and serve them warm with the mustard dip.