Roasted Broccoli Grilled Cheese Sandwich

A delicious way of making sure you or your kids finish those greens.

Have some left over broccoli from the night before or want to make someone fall in love with it? Simple – add some cheese, put it in a sandwich and there you go! Also saves a trip to your nearest McDonalds.

Feeds: 2 people          Time: 20 minutes           Effort Level: Easy

 

INGREDIENTS
Florets from 1 medium head broccoli, chopped small
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon (cracked) black pepper
Unsalted butter, (softened)
6 to 8 slices bread
1 cup cheddar cheese, shredded or thinly sliced

PROCESS 

1. Preheat the oven to 200 degrees C.gas mark conversion

2. On a sheet pan, mix the broccoli, oil, salt, and pepper.

3. Roast for 8 to 10 minutes – Gas mark 3 or until the broccoli is evenly roasted but not burnt. (Allow to cool after roasted broccoli is taken out o oven)

4. Heat a skillet over medium-low heat.

5. Spread butter evenly on one side of the slices of bread.

6. Layer cheese on the unbuttered side of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts.

7. Top each with another slice of bread, butter side out.

8. “Grill” in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.

mature grated cheddar


Broccoli

unsalted butter

 

 

 

 

 

 


This recipe was inspired by Bountiful: Recipes inspired by our garden


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How Can Nuts Save Your Life?

Almonds, Cashew nuts, Pistachios, peanuts, Macadamia nuts and yes of course, Coconuts – the list can go on but nuts are packed with minerals, nutrients, omega 3 and antioxidants.

Dissimilar to fruits and vegetables, nuts have a longer shelf life. You can enjoy them whenever or wherever you want and do not necessarily require any sort of preparations.

 

Three benefits of Walnuts [1]:IMG_0006

  1. Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration
  2. Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
  3. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.

Three benefits of  Hazelnuts [2]:IMG_0013

  1. Hazel nuts are an excellent source of vitamin E; contain about 15 g per 100 g (providing 100% of RDA). Vitamin E is a powerful lipid soluble antioxidant required for maintaining the integrity of cell membrane of mucus and skin by protecting it from harmful oxygen-free radicals
  2. The nuts, like in almonds, are free from gluten, and therefore, safe alternative food sources that can be employed in the preparation of gluten-free food formulas for gluten-sensitive, wheat allergic, and celiac disease patients
  3. The nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals.

Three benefits of Brazil nuts [3]:IMG_0011

  1. The nuts are also a very good source of vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus and skin by protecting it from harmful oxygen-free radicals.
  2. In addition to selenium, they hold very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for the antioxidant enzyme, superoxide dismutase
  3. These creamy nuts are an excellent source of B-complex group of vitamins such asthiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism inside the body

Three benefits of Almonds [4]:IMG_0014

  1. The potassium present in almonds helps to regulates blood pressure, and  almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure
  2. Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.
  3. The benefits of almonds in regards to skin health are well known, and almond oil massages are often recommended for newborn babies. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.

Three benefits of Pecan nuts [5]:IMG_0007

  1. Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol; provide about 25g per 100g. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals
  2. Pecan nuts are rich source of energy, carry 690 calories/100 g and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
  3. The nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants.

 

Tree Nut Fat (grams per ounce) Protein (grams per ounce) Carbohydrates (grams per ounce)
Macadamias 22 2 4
Pecans 20 3 4
Pine nuts 20 4 4
Brazil nuts 19 4 3
Walnuts 18 4 4
Hazelnuts 17 3 5
Cashews 13 4 9
Almonds 14 6 6
Pistachios 13 6 8

Kim Kardashian: The warm nuts in New York are so good. Can we get some warm nuts please?
Kourtney Kardashian: We love nuts in our mouths.

IMG_0004

[1] articles.mercola.com/…/7-walnuts-benefits.aspx

[2] nutrition-and-you.com/hazelnuts

[3] nutrition-and-you.com/brazil-nuts

[4] organicfacts.net/…/health-benefits-of-almonds

[5] nutrition-and-you.com/pecans

5 Easy steps to make ‘Frozen yogurt with strawberry cupcakes’

DSC_0145

Effort level: easy

  1. Simply add and mix sweetener or honey to your yogurt (amount of honey and sweetener depends on how much yogurt you use)
  2. Fill cupcake tray with cupcake liners
  3. Pour the mix into the liners. Fill as much as you want as it of course does not rise.
  4. Cut strawberries and place on the top (as in picture)
  5. Let the tray freeze for a few hours or overnight and take out 5 mins before eating.

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Inspired by @ThinkCleanFood

BLUEBERRY SURPRISE BARS

final

Effort level: EASY

2 cups creamed coconut (you can probably also use coconut butter)

2 cups fresh blueberries (frozen, thawed might work too)
1/4 cup maple syrup
2 tsp vanilla extract

Add all ingredients in a food processor until the mix is smooth. Pour the mixture in a a deep tray or pan lined with parchment paper. Leave some parchment paper to stick out the sides. After pouring the the mixture and flattened with a spatula, place the mixture in the freezer to firm up for a few hours. 

Inspired by @mywholefoodlife  

FotorCreated

5 easy steps to make Peanut Butter and Honey Granola and Oatmeal Bars

  1. Fill a bowl with crushed granola and oatmeal

  2. Fill another bowl of the same size with a mix of peanut butter and honey and microwave or heat until the peanut butter has liquefied to blend with the honey
  3. Mix the peanut butter and honey with the crushed granola and oatmeal until all ingredients have stuck to one another
  4. Add cling to a square or rectangular tray. Leave
    extra cling on the sides and fill the tray with the mixed ingredients creating a flat top. (see picture for help)
  5. Place the tray in the fridge for a few hours (preferably overnight) and when done cut into bars.

PS I’m really not advertising Sainsubury’s, just happen to shop there. LOLz (unless Sainsbury’s want to sponsor… then sure!)

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