There’s a tapas place near us that does delicious veggie tapas. One of the favourites, amongst meat eaters and veggies, is the green beans with sun-dried tomatoes. They are always first to be eaten around our table so I thought I’d try something similar with this organic purple sprouting broccoli we were sent in our veg box this week. Because we have A LOT of it to get through and there’s only so much boiled broccoli one person can take (almost none).
I’ve heard that adding a little healthy fat to your greens – olive oil, nuts, avocado, butter etc. actually helps you to take more nutrients from them. I hope that’s true because it’s also essential for flavour in my book.
This Italian inspired broccoli is:
- Nutritious & healthy
- Packed with vitamins for pregnancy & beyond
This makes a healthy light meal on its own but it’s perfect served with something rich in protein such as the cream cheese & olive tapenade omelette suggested below. The flavours and textures complement each other perfectly. It would also make a great side to almost any meal or mix in some wholegrain pasta for a healthy, fibre rich meal.
Greens in Pregnancy
Greens are so important for health, especially during pregnancy, as they are a valuable source of vitamin A, C and K, fibre and the all important folic acid. They are so nutrient dense that you can eat a lot of them without getting many calories so you’re getting a lot more bang for your health buck in the calorie/nutrient weigh off.
They are also helpful for keeping your baby’s weight within the healthy range, plus there’s some evidence to suggest that a higher intake of dark, leafy greens can lessen a baby’s chances of wheezing and asthma when born.
Broccoli in particular has many benefits to soon-to-be mums. It’s rich in calcium and folate, plus there are traces of fibre, antioxidants, iron and other micronutrients that make it a winner for any expecting veggie.
- 200g broccoli
- 1 tbs olive oil
- 4 sun dried tomatoes (approx 70g)
- 2 small cloves garlic, sliced thinly
- 25g pine nuts
- Put the oil into a hot pan and add the broccoli
- Fry for a few minutes keeping it moving
- Add the garlic
- After about 30 seconds add the tomatoes and pine nuts
- Remove from the heat when the nuts are golden and the broccoli is warm but still crisp
- Whisk 4 eggs with a pinch of pepper
- Add a little oil or butter to a pan (you can omit this if you have a good non-stick pan)
- Add the eggs and stir for the first few seconds then leave to cook
- Flip after a minute or so
- Once golden on both sides remove from the pan
- Spread the cream cheese on one half and the tapenade on the other
- Fold the sides toward each other and slice in half to serve
Calories: 482 Fat: 40 Saturated fat: 9.6 Carbohydrates: 8.6 Sugar: 5.1 Sodium: 2.0 Fiber: 5.7 Protein: 21