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Yum! Enjoy Garden Fresh Broccoli & Cauliflower

Garden Fresh Broccoli and Cauliflower Health Benefits

Two of the most fantastic vegetables to grow and eat are broccoli and cauliflower. Both of them are packed with vitamins and nutrients, and are easy to snack on too!      

Did you know that there’s more to broccoli and cauliflower than meets the eye? In fact, there are many varieties of each! What are they? Click here, for a list of these wonderful fall/winter vegetables you can easily grow in your garden.

Keep reading to learn more about these different nutrient-rich veggies and a unique recipe for each.

Broccoli

There’s a reason your mom told you to eat your broccoli; it really is good for you! How so? Healthy Eating shares vitamins and minerals found in broccoli, as well as ways they help your body.

• Vitamin K – Essential for many proteins involved in blood clotting.

• Vitamin C – Builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

• Fiber – Diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

• Potassium – A mineral and electrolyte that is essential for the function of nerves and heart contraction.

• Folate – Necessary for the production and maintenance of new cells in the body.

Cauliflower

Commonly enjoyed with broccoli, there are a ton of health benefits in cauliflower grown in your garden as well. Here are a few as described by Pallen Smith:

• It aids in reducing high blood pressure. Eating cauliflower can help boost HDL cholesterol (the good kind) levels and lower blood pressure.

• It strengthens your immune system. Choline, a nutrient found in cauliflower and other vegetables, helps with gastrointestinal health. In addition, glutathione is an antioxidant that helps fight off infection.

• It helps reduce the risk of cancer. Some studies have shown that Indole-3-carbinol and sulforaphane in cauliflower and other cruciferous vegetables have anti-inflammatory properties, help protect cells from DNA damage and may help inactivate carcinogens.

Garden Fresh Recipes

You don’t have to stick to plain, raw veggie eating! Here are two unique recipes for your broccoli and cauliflower garden harvest.

Broccoli Hummus (from Healthier Steps)

Ingredients (for 2 cups):

• 2 cups broccoli florets, chopped
• 2 Tablespoons tahini paste
• 1/4 cup olive oil, extra-virgin
• 3 Tablespoons water
• 2 Tablespoons lime juice (or lemon juice)
• 2 cloves garlic
• 1 1/2 cups cooked chickpeas, or one 14-ounce can
• 1/4 cup nutritional yeast flakes
• 1/4 teaspoon cumin
• 1/2 teaspoon sea salt

Preparation:

1. Bring the water to a boil in a small saucepan, add the broccoli florets and cook for 2-3 minutes.
2. Remove from heat and drain the water using a colander. Rinse florets under cold water to halt the cooking process.
3. Place broccoli florets in the food processor with tahini paste, olive oil, water, lime juice and garlic.
4. Process until smooth, scraping down the sides of the food processor.
5. Add chickpeas, yeast flakes, cumin and salt.
6. Process until smooth.
7. Serve immediately or keep in the refrigerator for 3 to 7 days.

Cauliflower Pizza Crust (from Food Network)

Ingredients:

• 1 head cauliflower, stalk removed
• 1/2 cup shredded mozzarella
• 1/4 cup grated Parmesan
• 1/2 teaspoon dried oregano
• 1/2 teaspoon kosher salt
• 1/4 teaspoon garlic powder
• 2 eggs, lightly beaten

Preparation:

1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
2. Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well (put it on a towel to get all the moisture out). Let it cool.
3. In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.
4. Add desired toppings and bake an additional 10 minutes.

Growing Broccoli and Cauliflower in Your Own Garden

These are so many other wonderful ways to enjoy these delicious garden-fresh vegetables, including homemade hummus and even pizza!

Stop by your local SummerWinds Nursery to check out our available selections of broccoli and cauliflower to grow in your own garden!

Click here, for more easy-to-grow tasty fall/winter vegetables...

At SummerWinds, We Guarantee Success!