Broccoli stir fry with lemon and ginger julienne.
An easy to make and delicious broccoli made with onion, garlic, chilli, cherry tomatoes, corn kernels and ginger julienne.
Corn kernels are optional. I have added them to bring some colour in the dish. Cherry tomatoes, corn kernels and broccoli makes the dish colourful and delicious.
This week we bloghop members discussed a lot about pegan diet. Now what is pegan diet?
The pegan diet is a style of eating inspired by two of the most popular diet trends — paleo and vegan.
According to its creator, Dr. Mark Hyman, the pegan diet promotes optimal health by reducing inflammation and balancing blood sugar. However, some components of this diet remain controversial.
The pegan diet combines key principles from paleo and vegan diets based on the notion that nutrient-dense, whole foods can reduce inflammation, balance blood sugar, and support optimal health.
Major emphasis is placed on vegetables and fruit, but intake of small to moderate amounts of meat, certain fish, nuts, seeds, and some legumes is also allowed.
Heavily processed sugars, oils, and grains are discouraged — but still acceptable in very small amounts.
Because the pegan diet emphasizes nutrient-rich fruits, vegetables, and healthy fats, it may help prevent disease, promote heart health, and reduce inflammation.
To read more about Pegan diet click here.
Why we are talking about pegan diet? Well this week for 184 #Foodiemonday bloghop theme is #pegandiet suggested by Veena Krishna Kumar who blog at Veenasvegnation. Visit her blog for many delicious recipes.
Thanks to Veena for introducing me to this pegan diet. Quite interesting and healthy.
Made this easy and delicious broccoli stir fry but I have a little doubt about corn kernels. I have used and don’t know whether it is allowed or not. But our group member Sujata Shukla
said that I can use it but not more than 1/2 cup. And I also Google searched and found yes its allowed.
The good news is, you don’t need any special recipes to eat a Paleo-vegan Diet. Each day, just aim for:
5 or more servings of nonstarchy vegetables and fruit4 servings of whole grains or healthy starch (such as 1/2 cup of potatoes, brown rice, corn, oatmeal or whole-grain pasta)3 servings of healthy fat (such as 1 Tbs. of olive oil, 1 oz. of nuts/seeds or 1/4 avocado)2 servings of plant-based protein (such as 1/2 cup of beans or tofu)1 small serving of animal protein (such as 3 oz. of fish, chicken or beef)1 optional serving of dairy substitute.
You may like one more broccoli recipe on this blog.
Broccoli with egg and tomato
Recipe is very simple and you need very less ingredients to make it. I have used small onions but if you have shallots use them whole or half.
Broccoli – 1
Small onions – 5, cubed
Garlic – 2 – 3 cloves, minced
Ginger julienne – 1 tablespoon
Green chilli – 1 – 2, chopped
Corn kernels – 1/2 cup, boiled
Cherry tomatoes – 1/2 cup
Black pepper powder to taste
Salt to taste
Cumin powder – 1/2 teaspoon
Lemon juice – 2 teaspoon
Lemon zest – 1/4 teaspoon
Olive or avocado oil – 2 tablespoon
1. Wash the broccoli well under running water.
Cut the broccoli into small florets.
2. Chop the stems into thin slices. If stems are too thick peel and remove the outer layer before slicing.
3. Heat 4 cup water in a pan. Add 1 teaspoon salt. When the water starts to rolling boil add chopped broccoli and sliced stems.
4. Keep a bowl of water with some ice cubes handy.
5. Boil for 4 minutes or till the broccoli becomes fork tender. Don’t make it mushy.
6. Remove the broccoli florets with a slotted spatula and dip into the ice cold water immediately to stop further cooking and retain the colour.
7. Heat olive oil in a pan. Add minced garlic, green chilli and ginger julienne. Fry till the garlic and ginger julienne starts to change it’s colour.
8. Add the onions. You can use whole or half shallots if you have. Saute for 2 minutes.
9. Add broccoli, boiled corn kernels and cherry tomatoes.
10. Add salt, black pepper powder and cumin powder. Mix well.
12. Saute till the tomatoes becomes little soft but not mushy.
13. Add lemon zest and lemon juice. Mix well and remove from heat. Taste and adjust the seasoning.
14. Garnish with ginger julienne.
Serve with any bread.
1. You can use more chopped or slit green chilli if you want it spicy.
2. Corn kernels are optional, you can skip it if you want.
If you tried my recipe, you can share your food pictures with me in the social network sites by using hash tag, #batterupwithsujata
I would love to see your creations.
I would love to hear from you. Please share your thoughts and suggestions in comment.