If you’re looking for an easy way to increase your vitamin and antioxidant intake, including a broccoli side dish with your meal is the way to go. Broccoli is rich in nutrients including vitamin C and vitamin K. Maximize your intake of bioactive compounds even more by choosing organic!

The Science

A study in the Journal of the Science of Food and Agriculture compared the effect of conventional, organic and mixed cultivation on the content of antioxidants including total phenolics, flavonoids, and glucosinolates in broccoli. While phenolics and flavonoids did not differ significantly among cultivation practices, glucosinolates including glucobrassicin, which studies have shown to be health promoting, and neobrassicin were significantly higher in samples grown under organic cultivation as opposed to conventional.

 The Recipe

 Makes 4 servings

Photo credit: Bordecia 34

Ingredients

• 2 lbs. organic broccoli, stems removed and florets cut into bite-sized pieces
• 2 Tbs. olive oil
• 2 cups of organic milk
• 1 cup organic parmesan cheese, grated
• 3 tsp. butter
• 2 tsp. fresh garlic, minced
• 2 Tbs. flour
• salt to taste

 Directions

Roasted Broccoli

Preheat the oven to 400 degrees. In a large bowl, toss broccoli florets in olive oil to coat then and spread evenly in a single layer on a baking sheet. Bake for about 15 minutes or until tender.

Garlic Parmesan Cream Sauce

While the broccoli is baking, melt butter in a small saucepan over medium heat. Once the butter is melted, whisk in the flour to create a paste. Immediately after the flour and butter are well mixed, continue to whisk while slowly adding in the milk. Reduce the heat to low and add parmesan cheese and garlic. Stir constantly. Once the cheese is melted and the sauce has thickened, salt to taste.

Drizzle your cream sauce over the roasted broccoli and serve immediately.

Banner Photo Credit: Louis Hansel; unsplash.com