Have you ever wondered what to do with the stems of broccoli? Don’t throw them out — they contain oodles of nutrients including potassium, magnesium, phosphorus, beta-carotene and vitamin A — they have enormous cancer-fighting power…
Like cabbage, this family of vegetables are turning heads with their capacity to neutralise and inhibit carcinogens and are quickly becoming known as the “carcinogen killer” vegetables.
We recommend using organic broccoli wherever possible as commercial broccoli has one of the highest exposures to pesticides.
This recipe uses the peeled stems and it’s delicious! I often use the stems in stir-fries too. They are very tender and sweet once cooked.
Soups are a fantastic way to ensure nutrition. In fact, homemade broths—not the cheap, hydrolyzed stocks containing MSG—can be almost medicinal they are so nourishing. While some children might turn up their noses at a plate of vegetables, most children will happily eat soup.
Try putting small amounts of power foods such as broccoli and kale into soups and casseroles wherever possible. Today’s children need as many nutritional resources as possible to keep their bodies clean and pure, so it is a great idea to get children used to eating soup from an early age.
SERVES: 3-4 | PREP TIME: 15m | COOKING TIME: 30-35m
- 2 medium onions, chopped
- 2 cloves garlic, peeled
- 4 cups broccoli stems, peeled and cut into 2 cm (¾ inch) pieces
- 2 cups chopped raw spinach leaves
- 3 cups water
- 4 teaspoons honey or agave syrup (optional)
- Pinch nutmeg
- 1½ teaspoons sea salt
- Pepper, to taste
- 3 cups coconut milk (or rice milk)
- 1 cup coarsely chopped broccoli florets
- In a large soup pot, combine the onion, garlic, broccoli stems, spinach, water, honey (if using), salt, pepper and nutmeg. Bring to the boil.
- Reduce heat to a simmer and continue cooking for about 5 minutes or until the vegetables are tender.
- Remove from the heat and allow to cool for 10 minutes before adding the coconut milk (or rice milk).
- Transfer the soup to a food processor or blender and blend for 2-3 minutes until creamy and smooth (a hand blender is great to use if you have one).
- You may need to process the soup in two or more batches, depending on the size of your machine. You can add just the consistency to your taste by adding a little more milk during blending
- Pour the soup back into the pot and add the salt and pepper. Gently reheat, being careful not to bring it to a boil.
- In a medium steamer saucepan, steam the broccoli florets until tender.
- Serve the soup garnished with a few broccoli florets. This soup can also be served chilled.
You can use this recipe to make other great vegetable soups like carrot, cauliflower and zucchini (courgette). Substitute the broccoli stems and florets for 2½ cups of your favourite vegetable.
NOTE: The soup will keep for 3 days in the refrigerator. It can also be frozen.
For more healthy, gluten-free recipes just like this please refer to my iBook Lunchbox Solutions.
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Dr Jennifer Barham-Floreani
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