Recipe: Broccoli Rabe with Shallots

Recipes

Sep 27

I am so grateful that there is now an organic farm selling their fabulous produce at my local farmer’s market! I visit every Saturday and I am never disappointed. There is always something new to try and all their produce looks so incredibly healthy!

This week they had bunches of broccoli rabe. I always wondered about how broccoli rabe tastes. It is generally characterized as being pungent and bitter. I did not find it bitter at all. Actually it was quite delicious imbued with the savory flavor of the shallot!

Broccoli rabe is a leafy green vegetable in the cabbage family with approximately 9 inch stalks and scattered clusters of tiny broccoli-like buds. I guess that is where it gets the name.

As part of the crucifers, it should always be cooked before eaten, especially for those with thyroid problems, due to the goitrogens inherent to this family of vegetables.

Nutrition

Broccoli rabe is a good source of pantothenic acid, zinc and copper, and a very good source of dietary fiber, vitamin A, C, E,  K, thiamin, riboflavin, niacin, B6, and folate. It is also high in minerals calcium, iron, magnesium, phosphorus, potassium and manganese.

It also has a very good omega 3 to 6 ratio. It is a nutrition powerhouse!

Remember to always eat your greens with an appropriate good fat – like extra virgin olive oil – or have them cooked in a good saturated fat like coconut oil, ghee, lard or tallow. It is necessary to have the fat in order to assimilate all these minerals and vitamins in the greens.

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Recipe: Brocolli Rabe

Ingredients

Instructions

  1. Clean the brocolli rabe and cut off large stems
  2. Bring a pot of water to boil and place the leaves in for 3 minutes
  3. Remove the leaves to a bowl of ice water
  4. Heat the pan and saute the shallot until soft
  5. Add the leaves (you can cut them up first if you like)
  6. Saute until soft (about 6 minutes)
  7. Serve

Equipment

Large fry pan (where to buy)

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