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Dr. Sinatra’s High Vibe Broccoli Recipes

As those of you with children or grandchildren likely already know, broccoli can be a tough sell at dinnertime. Aside from Brussels sprouts, there’s no other veggie that can incite such powerful expressions of disgust, especially on finicky faces. And for some adults too, which is terribly unfortunate, as broccoli is one of the healthiest foods we can eat!

Why has broccoli earned VIP (Very Important Produce) status with me? Like kale, cauliflower, cabbage, and – yes – those ultra-healthy Brussels sprouts, broccoli is a cruciferous veggie. As such, it contains all sorts of health protective antioxidants, vitamins, and minerals, as well as phytonutrients like sulforaphane. High in fiber and low-glycemic, broccoli also helps us detoxify and maintain healthy blood sugar levels, both of which are so important for healthy aging! It’s truly a shining star within my Pan-Asian Modified Mediterranean (PAMM) diet, which features healthy, anti-inflammatory foods like fresh, organic vegetables, fruits and legumes, garlic, olive oil, wild-caught fish, seeds, nuts and more.

So, it truly breaks my heart every time I hear of yet another parent whose child won’t eat or suddenly stopped eating these high vibrational “little trees,” and even more so when I learn that an adult won’t touch broccoli.

Can you learn to love broccoli? Absolutely! The keys are enticing flavorings and creative combinations.

This simple, easy recipe is actually one of my favorites… You just lightly steam the broccoli until it’s just al denté (bright-green in color), then drizzle it with cold-pressed Lemon Olive Oil. Finish with a few grinds of sea salt.

Of course, one of the best ways to enjoy our cruciferous green friend is to include it in a colorful recipe. Here are 5 great broccoli recipes that I think will help you or a family member fall in love with “little, green trees”:

*Use organic produce whenever possible for highest vibrational quality

Black Label Vervana Cold Pressed Organic Olive Oil - 100% extra virgin1. Greek Salad with Broccoli Recipe

  • 1-2 cucumbers, sliced into thin rounds
  • 1-2 cups cherry tomatoes, sliced
  • ½ to 1 red onion, sliced
  • ½ to 1 cup unsalted olives, diced
  • 1-2 cups broccoli, cut into small florets (preferably raw, but you can also steam to al denté)
  • 2 to 3 cups baby spinach
  • 1 cup Feta cheese, crumbled
  • Optional: add grilled organic chicken or wild-caught shrimp for more protein

For dressing:

  • ½  cup extra virgin olive oil (I also like it with my Basil Olive Oil).
  • ¼  cup balsamic vinegar
  • Dried herbs and spices: oregano, garlic, sea salt and pepper

Combine all salad ingredients in a large bowl. In a glass jar or bowl, combine all dressing ingredients shake and whisk together until emulsified. Drizzle over salad and toss. Serves 4.

2. Honey Salmon with Broccoli Recipe

  • 3-4 Wild-caught salmon fillets
  • 2 cups broccoli, cut into small florets
  • 1/4 cup extra virgin olive oil
  • 1/4 cup low-sodium soy sauce
  • 1-2 Tbsp grated fresh ginger
  • 1/4 cup honey
  • Optional: 1-2 cloves garlic, chopped

Place the salmon into an ovenproof dish. Mix the liquid ingredients plus ginger together and pour under and over the salmon or chicken. Cover with foil and bake at 350°F for 15-20 minutes. Add the broccoli around the salmon and bake for an additional 10-15 minutes until al denté. Serves 4.

3. Penne Primavera with Broccoli Recipe

  • 1 8 oz package Organic Red Lentil Pasta
  • 2-6 Tbsp Garlic Olive Oil
  • 1/2 cup low-sodium organic chicken broth
  • Small bunch of asparagus, sliced into 1” segments
  • 2 large tomatoes, diced
  • 2 cups broccoli, cut into small florets
  • Sea salt, pepper, and dried herbs and spices, such as basil, cilantro or oregano
  • Optional: freshly grated Parmesan cheese

Cook pasta until al denté, rinse with cold water and set aside. Into a large pan, add the broth and veggies, and cook for several minutes until broccoli and asparagus are al denté. Pour in pasta and 4 Tbsp olive oil then toss the mixture until well combined. Season with herbs, spices, salt and pepper, then finish with a drizzle of garlic olive oil and a sprinkling of Parmesan, if you wish. Serves 4.

4. Italian Marinara Broccoli Recipe

  • 24 oz (1 jar) of organic marinara sauce
  • 2 large carrots, peeled and thinly sliced
  • 1 small onion, chopped
  • 2-5 Tbsp extra virgin olive oil (or Rosemary Olive Oil)
  • 2-3 cups broccoli, cut into medium-small florets
  • 2-3 cups low-sodium vegetable or chicken stock
  • Dried Mediterranean herbs and spices, such as parsley, rosemary, garlic and /or basil
  • Parmesan, fresh grated
  • Black pepper, ground, to taste

In a large stock pot, sauté the onions and carrots with 2-3 Tbsp olive oil over low-medium heat for 5 minutes. Add the vegetable/chicken stock, herbs and spices, and broccoli, bring to a simmer and cook for 5-10 minutes. Add the marinara and heat until it simmers. Serves 4 – top with a drizzle of olive oil, grated Parmesan cheese, and fresh ground black pepper.

cold-pressed Vervana lemon flavored olive oil5. Honey Ginger Chicken with Broccoli Recipe

  • 2-3 organic chicken breasts, cut into cubes
  • 2-4 Tbsp olive oil (or try Lemon Olive Oil)
  • 1-2 Tbsp grated fresh ginger
  • 1/4 cup honey
  • 2-4 Tbsp lemon juice
  • 1-2 cloves garlic, finely chopped
  • 3-4 cups broccoli, cut into medium-small florets
  • 2-3 carrots, peeled and thinly sliced
  • 1 red bell pepper, chopped
  • 3-4 cups cooked brown rice

Make brown rice. Sauté chicken in olive oil over medium heat until cooked through. Set aside. In a saucepan over low-medium heat, cook the ginger, garlic, honey, lemon juice and soy sauce for 5-6 minutes, stirring constantly – sample, and adjust sauce ingredients to taste. Pour cooked chicken into sauce and stir to coat. In another pot, steam broccoli, carrots and red pepper until al denté. Add to chicken and sauce mixture. Spoon ½ to 1 cup rice into each bowl and top with honey ginger chicken and broccoli. Serves 4.

As you can tell, I absolutely love broccoli! Try it in your own favorite family recipes, and hopefully, you’ll soon fall for its flavor and healing potential too! Remember, when you start giving your body high vibrational foods  like broccoli – full of nutrients and other good stuff, without a bunch of toxins (including added sugar) – your body will eventually adapt to better quality food… and cravings you once had for lower-vibrational, traditional “comfort” foods (like brownies or ice cream) will likely subside, as “comfort food” takes on a new meaning.

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