2 Recipes With Broccoli, Lemon And Garlic: Healthy And Delicious!

Try this refreshing combination and bring summer to your table!

2 recipes with broccoli, lemon and garlic: healthy and delicious!

Broccoli is fresh all year round and can also be bought cheaply in the vegetable department. It looks the same with lemon and garlic. So why not combine all three to benefit from their advantages? Because the combination of these three foods is good for your health.

broccoli

broccoli

Broccoli shows its relationship to cauliflower through its external shape, but its taste is incomparably different!

Broccoli originally comes from Asia Minor, which is why it should not be missing in many Asian recipes. It then came to Europe via Italy, where it is mainly grown on the Mediterranean today. Broccoli also grows very well in Germany and is harvested here until October.

Broccoli contains a lot:

  • potassium
  • Calcium,
  • phosphorus
  • iron
  • zinc
  • sodium
  • B vitamins such as B1, B2, B6,
  • Vitamin E. 
  • and especially a lot of vitamin C and provitamin A.

In order to preserve these substances as much as possible, broccoli should therefore not be boiled in water. It is better to cook it in steam. When you cook it, keep using the cooking water in soups or stews. Because in this way the minerals dissolved in it are not lost.

Usually only the beautiful florets are used, but the stem, leaves and stems are also edible! You can puree them and use them to refine mashed potatoes or simply conjure up a cream soup out of them!

lemon

lemon

Lemons support your immune system with their high vitamin C content and thus prevent colds, for example. Vitamin C is a very powerful antioxidant and lemons are particularly rich in this vitamin!

The fresher the fruit, the higher the vitamin content – and the antioxidant effect! Citrus fruits in general and lemons in particular can help you lose fat and lose weight. Because lemons not only contain citric acid, but also natural bitter substances. These act as natural appetite suppressants.

In addition, these bitter substances work against bacteria, cancer and inflammation and lower cholesterol. If bitter substances are supposed to suppress the appetite, they shouldn’t be “hidden” under sweeteners!

There are particularly many bitter substances in the peel of the lemon – especially in the white areas. It is therefore important that you use the whole fruit if you want to use the lemon to support a diet!

Basically, if you use any citrus fruit whole to get the bitter substances under the peel, they must be organically grown. Because it should be healthy and not poisonous!

garlic

garlic

In Australia, a study took place in which patients with high blood pressure had to eat garlic in addition to their blood pressure lowering drugs. The result of this study showed that the blood pressure also decreased by an average of 10 mm Hg.

There are many studies on lowering blood cholesterol, all of which suggest that garlic has the ability to lower blood lipid levels.

Garlic also contains sulfides. These are plant-based sulfur compounds, such as those found in onions or leeks. These sulfides have antimicrobial and anti-inflammatory effects. They support the immune system in its work to keep infections such as colds away from us.

Broccoli and lemon

Recipes with garlic, broccoli and lemon

Now you know how healthy these three ingredients are and of course you want to know how to combine them with each other. We have ideas for you …

Pasta pan with broccoli, lemon and garlic

Use pasta of your choice. Spiral pasta, orecchiette, mussel pasta and other medium-sized shapes are suitable for stir-fry dishes. First cook the noodles in salted water until they are al dente and then mix them with this vegetable mixture before serving:

  • 30 ml olive oil (2-3 tablespoons)
  • 2 cloves of garlic
  • 1 teaspoon grated lemon peel (organic!)
  • 200 g broccoli
  • 1 tbsp lemon juice
  • 60 ml vegetable stock
  • 35 g flaked almonds
  • Parmesan

preparation

  • Briefly sweat the oil, garlic and lemon zest in a saucepan.
  • Then add the broccoli cut into small florets and cook until cooked.
  • Then add lemon juice, broth, salt, pepper and the pasta.
  • Mix well and sprinkle with the almonds and parmesan.
broccoli

Fish pan with broccoli, lemon and garlic

This recipe brings summer back to your plate! Try it out and note that you can also use frozen fish here! Rice is perfect as a side dish.

  • 600 g fish fillet, e.g. saithe
  • 1 lemon (the juice of it)
  • 1 clove of garlic
  • 400 g broccoli
  • 1 pinch of aniseed or 1 shot glass of ouzo
  • 2 tablespoons of flour
  • One small onion
  • A small bell pepper
  • 1 chilli pepper or dried chilli flakes
  • 4 tablespoons of olive oil
  • salt and pepper
  • 1/2 bunch of parsley

preparation

  • First cut the fish into 2 x 2 cm cubes. Then dust with flour.
  • Then divide the broccoli into florets and finely dice the onion.
  • Next, wash, clean and dice the bell pepper and cut the chilli pepper into rings.
  • Then heat the olive oil in a pan, fry the fish, season with salt, pepper and then remove.
  • Briefly sauté the onion, garlic, paprika and broccoli.
  • Then pour 100 ml of water.
  • Finally, season with lemon juice, salt, pepper, chilli, aniseed or ouzo and parsley. Add the fish to the vegetables, let them steep briefly. Bon Appetit!

    Related Articles

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Back to top button