3.25.2015

Healthy Eating Series with Replay | Day 10 {Broccoli}

I have been doing a double take when looking at my calendar lately, still amazed that the month of March is almost over! How is April already upon us? April brings so many fun things, including Easter and beautiful Spring weather, but I still can't believe how fast March flew by. 

Being that March is coming to a close, there are only three days left of my collaborative series with Replay Recycled, and today I'm sharing one of my favorites -- three healthy recipes all about broccoli!

If you want to take a look at any of this month's previous posts, they can all be found below:


To be honest, I don't think broccoli is at the top of anyone's "Favorite Foods Ever" list, but the recipes I'm sharing today put a tasty spin on it to offer it up in a whole new light making it appealing to both children and adults. Broccoli is packed with Vitamin C and fiber, and can be steamed, roasted, sautéed and of course - eaten raw. 


BROCCOLI CHEDDAR QUINOA BITES


{This is a great recipe to prepare on the weekend for a busy week ahead, as these broccoli cheddar quinoa bites make a yummy meal on the go or an easy afternoon snack perfect for little hands! This recipe makes approximately 30 bites}

what you'll need:
+ 2 cups cooked quinoa
+ 2 large eggs
+ 2 garlic cloves, minced
+ 1.5 cups grated sharp cheddar cheese
+ 1 cup finely chopped broccoli
+ ½ tsp salt / ½ tsp pepper
+ mini muffin pan / nonstick cooking spray or 1 TBSP softened butter

what you'll do:
+ preheat oven to 350 degrees
+ mix all ingredients above together in a large bowl until well combined
+ using a non-stick spray {or softened butter like we use}, lightly coat mini muffin pan to prevent sticking
+ spoon mixture into each cup, pressing down slightly as you go
+ bake for 15-20 minutes or until the bites are firm to the touch and slightly browned on top
+ remove from pan and serve warm

{Store in airtight container in the fridge for up to 5 days; to reheat, place on pizza stone or baking pan in oven for 8-10 minutes at 325 degrees}


BROWN RICE WITH ROASTED BROCCOLI

{A few months ago I happened to discover that Olivia loves brown rice, and ever since then I have been using that as a simple and healthy base for meals that include roasted vegetables I have on hand. This recipe always reminds me of Chinese takeout, but it’s so much healthier and you don’t even have to leave the house to make it}

what you'll need:
+ 1 cup brown rice, cooked
+ 1 small head of raw broccoli, cut into small florets
+ Soy sauce of choice – we use Liquid Aminos since its MSG free and adds great flavor
+ Olive oil / S&P
+ Oven / Baking sheet

what you'll do:
+ Preheat oven to 375 degrees
+ Spread broccoli florets onto a baking sheet and toss lightly with olive oil; add S&P
+ Roast broccoli for 8-12 minutes, watching it closely {the smaller the florets are, the less time it will take}
+ While still warm, toss broccoli with cooked brown rice and add small amount of Liquid Aminos for flavor
+ Serve warm or at room temperature


BROCCOLI NUGGETS

{These tiny green treats are a wonderful way to incorporate broccoli into your child’s diet and they can easily be dipped into your child’s favorite sauce, such as homemade ketchup or ranch dressing / The combination of fresh broccoli and sharp cheddar makes for an unmistakably healthy but tasty treat}

what you'll need:
+ 16 oz bag of broccoli florets {thawed if previously frozen}
+ 3 eggs
+ 1 cup bread crumbs
+ 1 cup shredded sharp cheddar cheese
+ 2 teaspoons Italian seasoning
+ ½ tsp garlic powder
+ ¼ tsp salt
+ large food processor / baking sheet lined with parchment paper

what you'll do:
+ preheat oven to 375 degrees
+ place broccoli florets inside a food processor and pulse until finely chopped
+ add eggs, breadcrumbs, cheese and seasoning to broccoli mixture; process a few times until well combined
+ using a small cooke scoop or spoon, place veggie nugget onto a parchment lined baking sheet; gently press down to form a coin
+ bake for 20-25 minutes until the tops are golden
+ remove from the oven and allow them to cool slightly prior to serving

{Leftovers may be stored in an airtight container in the frig for up to 3 days; reheat in oven at 325 degrees for 8-10 minutes or until warm}


I'll be sharing one more set of recipes this Friday & the final set -- all about healthy fruit desserts for your littles -- next week! 

No comments:

Post a Comment


Back to Top