Dinner, Side

Oil-free Tahini Roasted Broccoli

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Ingredients:

  • 6 stalks of raw broccoli
  • 1 Tbs raw tahini**
  • 2 tsp unsweetened plant milk 
  • 1/4 cup nutritional yeast
  • 1/2 tsp mustard seed flour* 
  • 2 tbs garlic powder
  • 1 tbs sea salt 
  • Squeeze of lemon juice 

*mustard seed brings out the natural cancer fighting enzyme in the broccoli and reactivates it. It also adds a nice mellow heat/spicy. (See note at bottom for article link to study)

**pairing a healthy whole fat (tahini) with greens helps the body absorb all the micronutrients from it. And keeps you feeling full and satiated.

Instructions: 

  1. Put the cut and washed broccoli florets in a large mixing bowl.
  2. Mix tahini and milk in a small bowl.
  3. Pour over broccoli and toss till well coated.
  4. Mix dried seasoning in a small bowl.
  5. Sprinkle seasoning and toss till well coated.
  6. Lay evenly on parchment lined baking tray. 
  7. Bake at 400° for 30 -40 minutes until browned. Flip halfway through. 
  8. After baking, squeeze some lemon juice over the roasted broccoli and sea salt

We paired this tahini roasted broccoli with gluten-free rotini marinara (quinoa/corn blend)

Kids love this hearty broccoli! And the healthy fat from the sesame seed butter is great for their growing brains! Broccoli is packed with protein and disease protecting micronutrients! 


Scientific Study
you can see the amount of sulforaphane in boiled broccoli versus the amount after half a teaspoon or a teaspoon of mustard powder is added. Both a half teaspoon and a full teaspoon increase sulforaphane by the same amount, suggesting that we could use even use less mustard powder for the same effect. Therefore, although domestic cooking leads to the deactivation of myrosinase and stops sulforaphane formation, the addition of powdered mustard seeds to cooked cabbage-family vegetables provides a natural source of the enzyme such that it’s practically like eating them raw.” https://nutritionfacts.org/2016/02/09/how-to-cook-broccoli/

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