Zesty Asian Broccoli


broccoliThis was such a fun recipe to create! The other day we had Chicken Teriyaki in the crock pot, and just needed a delicious side dish. Audrey and I started with broccoli and a large organic red pepper (I choose organic as much as possible, but especially the items on the dirty dozen, as they have the most pesticide residue). As you can see, getting kids into the kitchen with you can get them excited to eat vegetables, even broccoli)!

imageAnother ingredient in this recipe I think is important to choose organic is the canola oil. Canola is one of the main GMO crops and after some serious research, I’ve decided that I’d like to avoid as many GMOs as I can.

What are GMOs?
GMOs (or “genetically modified organisms”) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering, or GE. This relatively new science creates unstable combinations of plant, animal, bacteria and viral genes that do not occur in nature or through traditional crossbreeding methods.

Virtually all commercial GMOs are engineered to withstand direct application of herbicide and/or to produce an insecticide. Despite biotech industry promises, none of the GMO traits currently on the market offer increased yield, drought tolerance, enhanced nutrition, or any other consumer benefit.

Meanwhile, a growing body of evidence connects GMOs with health problems, environmental damage and violation of farmers’ and consumers’ rights.”

– Non GMO Project

They sound so lovely, right? No thanks. 🙂

This delicious recipe also packs a punch of calcium from broccoli and sesame seeds.

Broccoli can go toe to toe with many healthy dairy products when it comes to the amount of calcium per serving. A single cup of broccoli provides 180 milligrams of calcium, which is 18 percent of an adult’s recommended daily intake. A cup of cottage cheese, on the other hand, provides just 130 milligrams.

– livestrong.com

Sesame seeds contain 87.8 mg calcium per tablespoon. (http://nutritiondata.self.com/facts/nut-and-seed) That makes this recipe contain at least 896 mg, or 224 mg per serving, which is about 25% of your daily amount! And that’s just from the broccoli and sesame seeds!

Pair this recipe with any Asian-style main course. Your family will love it!

Zesty Asian Broccoli
Makes approximately 4 servings

image2 crowns of fresh broccoli, cut into florets and slices (to use more of the stalk)

1 large red pepper, organic if possible, cut into strips

1/3 cup Bragg’s Liquid Aminos (or Tamari soy sauce)

1 Tablespoon minced garlic, or 6 cloves (I use jarred o make it easier)

image1 Tablespoon chili garlic sauce – found in the Asian section of the grocery store- I like this brand:

2 Tablespoons organic canola oil

2 Tablespoons toasted sesame oil

2 Tablespoons sesame seeds




Preheat oven to 425 degrees.

Mix Bragg’s, minced garlic, chili garlic sauce, canola oil and toasted sesame oil together in a large bowl. Add broccoli and peppers and toss to coat.

Spray a rimmed baking sheet with non-stick spray. Spoon all veggies onto baking sheet, then drizzle with remaining marinade.

Roast at 425 degrees for 15 minutes.

Toss with sesame seeds.

Previous articleYou Know You Are a Mother When…
Next articleIf Mama Ain’t Happy…
Chrissy is a born-and-raised Cincinnatian, where she lives with her husband, their three daughters, a sweet, old dog and a cat who thinks he is a dog. Chrissy is a homeschooling mom who also works as a private violin teacher and as a Freedom Fighter with Better Way Designs. She loves cooking (and eating!), binge-watching television series on Netflix during the few precious hours after her kids go to sleep, and exploring restaurants and family-friendly activities in the Cincinnati area with her family. Learn more about fair-trade products made by women freed from trafficking at Chrissy's site: www.mybetterwaydesigns.org/chrissybender


Please enter your comment!
Please enter your name here