Broccoli is one of my favourite vegetables, and I could never get enough of it, especially when it is smothered with a cheesy coconut sauce. I also consider this cruciferous vegetable a super food because of the many health benefits you could gain from it.
Broccoli in Coconut Cheese Sauce: A Remarkable Dish
It can help prevent cancer, maintain healthy nervous system, regulate blood pressure and reduces cholesterol.Â All this is possible because broccoli contains high amounts of vitamin C and K, along with vitamin E, beta carotene, calcium, iron, magnesium, potassium, phosphorus and zinc. However, care must be taken when cooking it.
I prefer to eat broccoli that has been sauteed in a little coconut oil or butterÂ or steamedÂ for no more than 4 minutes. This ensures that you get more vitamins and minerals from the broccoli.Â You should know that raw broccoli is not as nutritious as cooked broccoli. Also, it is known that raw broccoli contains anti-nutrients and needs to cooked a bit.
Now coconut is a Caribbean favourite.Â Many of our dishes include coconut milk, coconut meat, and even coconut oil.Â In this recipe coconut milk is used as well as milk. However, you can choose to exclude the milk – just increase the amount of coconut milk for the recipe.Â Â Also, if you are on a gluten free diet you can substitute the flour for coconut flour or cornstarch. Coconut flour and cornstarch are good thickeners for sauces.
Recipe for Broccoli in Coconut Cheese Sauce
So, who’s up for a some broccoli in coconut cheese sauce.Â Here is the recipe, it is simple and can be prepared in as little as 10 minutes.Â Enjoy!
BROCCOLI IN COCONUT CHEESE SAUCE
1/2 cup fresh coconut milk
3/4 cup milk
1 tbsp. onion, grated
2 tbsp. butter
2 tbsp. flour (coconut flourÂ or cornstarch to make it gluten free)
1/4 – 1/2 cup cheese
1/4 tsp. nutmeg, ground
Salt to taste
1/4 tsp. pepper flakes
Â Wash and chop the broccoli.
Steam the broccoli.
Remove the steam broccoli and set aside.
Â Have the milk, coconut milk and grated onion prepared.
Â Grate the cheese.
Â Grate the nutmeg.
Â In a deep sauce pan, melt the butter.
Â Add the grated onion…
Â Mix a little.Â Remove the sauce pan from the fire and add the flour.
Â Mix until smooth.
Â Stir in the two types of milk.
Â Remove the saucepan from the fire and mix in the cheese.
Replace the saucepan on the fire and let it simmer until the liquid is smooth and somewhat thick.
Â Stir in the pepper and salt to taste.
Â In a serving bowl, place the broccoli…
Â Pour sauce over.
Â Garnish with finely chopped chive.
Â Serve, and enjoy!
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Â CompÃ¨re Magazine for the month June 2013
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