Broccoli is one of my favorite skin saving foods. While there are multiple great ways to integrate it into different recipes, roasted broccoli is simple to cook, highly flavorful, and highly nutritious.
One study showed that broccoli can help block the DNA damage that is so detrimental to our health and skin. After 10 days of eating broccoli every day, smokers in the study experienced a statistically significant decrease in cellular DNA damage.
Broccoli is also a great source of fiber, which helps maintain steady blood sugar levels and helps to promote good gut health.
Raw broccoli can be a challenge, from a flavor standpoint. While it contains powerful phytonutrients, it also has substances that impart a bitter flavor.
Roasting helps to tame the bitterness, making this a great choice for even picky eaters.
For this recipe, start with broccoli florets. Add olive oil and flavors, and bake for 20 minutes.
MAIN INGREDIENTS
1 crown of broccoli
1 tbsp olive oil
FLAVORS
¼ tsp salt [or to taste]
1 clove of garlic, peeled and minced
DIRECTIONS
1. Preheat oven to 400
2. Chop the broccoli into florets. (Make sure florets are dry before roasting)
3. Place on a roasting pan. For easier clean-up, you can line the pan with either parchment paper or aluminum foil.
4. Drizzle with olive oil, and sprinkle on flavors
5. Bake for 20 minutes.
ELEVATE THE FLAVOR
For Cashew Roasted Broccoli, add 1/4 cup of raw, unsalted cashews to pan before baking.
MAKE IT EASIER
You can purchase pre-chopped broccoli florets. It's also easy to chop broccoli. Just slice the crown of broccoli where the florets meet the stalk. Then pull apart the florets. You can also roast the stalk: just chop into large pieces and add to the pan.
Dr. Rajani Katta is the author of Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet. To receive future updates on preventive dermatology and the role of diet, sign up here.