Broccoli Bake

Broccoli Bake

  • Serves: 6 - 8
  • Prep Time: 00:20
  • Cooking Time: 00:25
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A tasty alternative to plain steamed broccoli. In my dairy-free, paleo version of Broccoli au Gratin, I've used cooked cauliflower, chicken broth, coconut cream and spices to create a very tasty and creamy low-carb white sauce. My healthy cauliflower white sauce is reminiscent of a traditional white sauce and can be used to pour over any vegetable or fish dish. I've made a low-carb/gluten-free topping to replace breadcrumbs and resemble the look of Broccoli au Gratin. Enjoy!

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1 lge or 2 sml heads broccoli, cut into florets
  • 1/2 head cauliflower, chopped into even size pieces
  • 2/3 cup chicken broth/stock
  • 1/3 cup coconut cream
  • 3 Tbsp nutritional yeast flakes
  • 1 1/2 tsp Dijon mustard
  • 1 tsp garlic, minced or finely chopped
  • 1/2 tsp nutmeg
  • 3/4 tsp fine sea salt
  • 1/4 tsp black pepper, ground
  • 1/3 cup chopped fresh parsley
  • TOPPING:
  • 2 Tbsp almond meal/flour
  • 2 Tbsp golden flaxseed meal (fine ground)
  • 2 tsp nutritional yeast flakes

Directions

Add water to a large double saucepan with steamer or 2 small saucepans and bring the water to a boil.

Place the cauliflower into the bottom saucepan and the broccoli in the top steamer. Cook the cauliflower until tender but not mushy. Watch the broccoli carefully so it keeps its bright green colour and doesn’t over cook.

Preheat oven to 180c (fan-forced).

Meanwhile, add the topping ingredients to a small bowl, stir and set aside (for nut free replace almond meal with ground sunflower seeds).

Place the broccoli into an oven-proof dish with green tops facing up, set aside.

Add the chicken broth, coconut cream, nutritional yeast flakes, mustard, garlic, nutmeg, salt, pepper and the drained cauliflower to a blender. Blend into a smooth creamy sauce. Stir through the parsley by hand. (If you prefer a thinner consistency, add a little extra chicken broth).

Pour the sauce evenly over the broccoli and sprinkle with the topping.

Bake for 10 - 15 minutes to warm before serving.

If you have prepared the first couple of steps ahead of time, place your Broccoli Bake in the oven for 35 minutes or until heated through.

broccoli

Broccoli is an edible green plant with a flower head, which resembles cauliflower and belongs to the cabbage family. This vegetable is an excellent source of vitamins C and K, a good source of beta carotene, folate and vitamin E. It has significant amounts of iron, potassium and rich in glucosinolates, effective natural cancer fighters.

cauliflower

Cauliflower is one of the cruciferous vegetables that should be eaten on a regular basis, as it has huge health benefits. One cup of cooked cauliflower provides you with 73% of your DRI of vitamin C, it's also a good source of vitamin K. You will find several dozen studies linking cauliflower to cancer prevention.

chicken broth/stock

Making homemade chicken broth is a great way to heal Leaky Gut and excellent to drink when unwell. Traditionally broth was made just from bones and simmered for hours to remove the gelatin, marrow and goodness from them. These days vegetables are also added to give extra flavour. By using a slow cooker, making your own broth/stock is so easy. As soon as a roast chicken is eaten, all the bones go into the freezer ready for the next batch of broth. If purchasing store-bought stocks, read the labels as many companies have changed the name of MSG to yeast extract. Organic or free-range brands are available. My Chicken broth recipe is on page 295 of The JOYful Table cookbook. Freeze ice block trays filled with chicken broth for when a small amount is required for a recipe. You can also use an organic concentrated bone broth paste or dehydrated chicken bone broth powder and add them to filtered water.

coconut cream

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. When purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

nutritional yeast flakes

Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.

Dijon mustard

Mustard is a condiment made from various varieties of seeds from the mustard plants (white or yellow mustard, brown or Indian mustard and black mustard). The seeds are ground to make different kinds of mustard. Dijon mustard is made when ground into a paste with added ingredients like water, salt, lemon juice and flavours and spices. It is a much milder mustard and is excellent to add to sauces and dressing.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

nutmeg

Nutmeg is the seed kernel of the fruit-nutmeg. The seed is dried and ground. It is one of the highly prized spices known for its aromatic, aphrodisiac and curative properties. Nutmeg is a good source of minerals like copper, potassium, calcium, manganese, iron, zinc, and magnesium.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

black pepper, ground

Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, know as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.

parsley

Parsley would be the most widely used herb worldwide. Curly leaf parsley is often used as a garnish. Fresh parsley contains useful amounts of vitamin C, calcium, iron and potassium. Parsley is also high in bioflavonoids and other anticancer compounds.

almond meal/flour

The most favoured gluten/grain free flour substitute in my kitchen is almond meal. It is finely ground blanched almonds and is also known as almond flour. It has a slightly sweet flavour so you don’t have to add as much sweetener when baking with it. Almond meal/flour is rich in manganese which helps the body heal after injuries and also helps the body break down carbohydrates. Almond flour is also rich in magnesium, which can help control your blood sugar levels. It's rich in vitamin E and other antioxidants, which may help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. Almonds are also a good source of calcium.

All kinds of nuts can be ground down to make a meal and are excellent for raw cheesecake or pie bases. Nut meals/flours are best stored in airtight containers in the fridge or freezer to prevent them going rancid.

golden flaxseed meal (fine ground)

Golden flaxseed meal is finely ground linseed. You will find it in many of my recipes. It is also a great egg substitute when mixed with water. Flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of carbs. It is rich in Omega-3 fatty acids, which is the key force against inflammation in our bodies. Flaxseed must be stored in the fridge. I like to use golden flaxseed as it is lighter in colour, than the brown variety and produces a nicer colour to your baking.

nutritional yeast flakes

Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.