Grab and Go – DIY Broccoli Bites

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Call it a lone hero or a hated crusader, it is often leftover on many plates. Little do people know that this green vegetable is a superfood loaded with key nutrients and glucoraphanin compounds which reduce inflammation and provide a multitude of skin benefits too. Try these DIY quick and easy broccoli crunch bites. An easy grab-and-go snack, these promise mouth-watering flavors and nutrition bite after bite.
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Prep Time 25 minutes
Cook Time 5 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine Indian
Servings 12
Calories 62.3 kcal

Ingredients
  

  • 1 cup broccoli, roasted and chopped
  • ⅔ cup green peas
  • ½ cup onions
  • 1 tsp cumin powder, jeera
  • ¼ cup tomato
  • 1 tbsp ginger garlic paste
  • 2 tbsp coriander, chopped
  • 1 tsp chili powder
  • ¼ tsp turmeric powder
  • ½ tbsp garam masala powder
  • ½ cup sattu flour, use as required
  • ½ tbsp A2 ghee

Instructions
 

  • Semi-crush the green peas using the blender and mash well.
  • Roast the broccoli and mash.
  • Heat a few drops of ghee, add cumin followed by onion and sauté.
  • Once slightly translucent, add the ginger garlic paste, chili powder, and turmeric powder. Sauté these well.
  • Add the tomatoes next. Mix in the broccoli and green peas.
  • Add the rest of the ingredients and check the seasoning.
  • Once it has cooled, add sattu and mix well so the moisture is out and it can form a Tikki.
  • Roast the tikki in a pan with few drops of ghee.
  • Serve with mint chutney.

Notes

  • Carotenoid-rich broccoli stimulates collagen production and helps reduce wrinkles.
  • It is rich in sulforaphane and offers anti-cancer and anti-estrogenic activity.
  • NMN (nicotinamide mononucleotide) and glucoraphanin, an active substance in broccoli, help renew skin and give it a natural glow.
  • Green peas are a rich source of protein, Vitamin C, and niacin and contain flavonoids, catechin, epicatechin, and alpha-carotene that reduce fine lines.
Power tip
  • Overcooking cruciferous vegetables reduces the level of sulforaphane, their most beneficial bioactivated compound. So, it is best to steam or roast them.
  • A study found that cutting broccoli florets into small pieces and leaving them for about 90 minutes before cooking increases sulforaphane levels!
  • Adding powdered mustard seeds while cooking can boost sulforaphane levels in cruciferous vegetables.
Variations
  • You can alternate broccoli with cauliflower or cabbage if it is not available.
    Check out this Broccoli Soup.

Nutrition

Calories: 62.3kcalCarbohydrates: 4.35gProtein: 2.3gFat: 2.4g
Keyword traditional
Tried this recipe?Let us know how it was!

Get the Glow – DIY Broccoli Face Pack

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Before hopping onto a chemical-laden face pack, how about you grab your nearest broccoli? Well, don't be surprised. The benefits of this wonder green crucifer go beyond the plate and on your face. Its magic compound sulforaphane can be powerful for your skin concerns from aging, and inflammation to sun damage and repair. Create this simple and soothing face pack in your kitchen and get that radiant glow. Don't forget to do a patch test on the inside of the arm first to rule out any allergies.
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Ingredients
  

Instructions
 

  • Crush the broccoli and mix it with the rest of the ingredients.
  • Stir well to make a fine paste.
  • Evenly spread the mask on the face and leave it on for 15 minutes.
  • Wash and pat dry.

Notes

  • Broccoli contains Vitamin E and minerals like zinc, potassium, calcium, and protein – all of which are extremely important for better skin health.
  • Vitamin C in broccoli aids collagen production and gives you a natural glow.
  • Aloe vera gel helps keep the skin soft and subtle and improves elasticity.
  • Honey hydrates your skin and possesses antibacterial properties, keeping it spotless and blemish-free.
Variations
  • You can alternatively use papaya/zucchini and curd instead of broccoli and almond milk.
Power tip
  • If you have sensitive skin, you can use this mask if it suits you. Use hydrating ingredients like honey, curd, oatmeal, and cucumber.
  • Want to make a quick aloe gel, all you need to do is peel the aloe leaf, scoop the gel, and blend it for a few seconds.
Disclaimer: Please keep your healthcare provider in the loop before introducing any new food item into your lifestyle, especially if you have a medical health condition or are on medications. In case you are allergic to certain foods, please avoid them.
Note: Don't apply anything to your face directly. Always do a patch test to rule out any allergies.
Tried this recipe?Let us know how it was!