Updated: Mar 30
Roast BBC is the ideal dish for the awkward in between Autumn and Winter weather, when you are not sure if you want roast vege or still want something raw and crisp.
Temperature aside, it packs a nutritional punch. In particular the broccoli and cauliflower. These two are considered cruciferous vegetables and are part of the Brassica genus of plants. Cruciferous vegetables are rich in fibre and nutrients such as carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K and folate.
Want more broccoli? Check out this Chicken Cajun and Quinoa Salad.
Special to cruciferous vegetables is a group of substances known as glucosinolates (sulfur-containing chemicals) that give them their pungent aroma and bitter flavour. Upon digestion, the glucosinolates are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates. Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) in various studies exhibit some anticancer effects (1, 2, 3).
Are you someone who would love to make this recipe but feels bloated, in pain or windy after having cauliflower or broccoli ? If so, let's talk and find a solution!
2 medium beetroots, cut into 2cm chunks
1 ½ C cauliflower florets
1 ½ C broccoli florets
2 C rocket leaves
100g feta (goat's or sheep’s feta is my go to)
2 heaped tsp wholegrain mustard
1 clove garlic
2 Tbsp extra virgin olive oil (EVOO)
½-1 lemon, juiced (can use to taste)
salt and pepper to taste
Preheat fan forced oven to 180’C
In a lined baking tray place beetroot in tray and coat with EVOO, salt and pepper, bake for 20-25 min
Place broccoli and cauliflower into baking tray, ensure these are coated with EVOO and salt and pepper and cook for another 15-20 min until lightly browned, checking and stirring every 10 minutes.
In a small bowl make the dressing by combining EVOO, garlic, mustard, lemon and optional salt and pepper.
In a serving bowl place rocket, roasted vegetables, feta and dressing and mix until combined and evenly coated in the dressing.
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