Tuesday, August 19, 2008
Easy Broccoli with Garlic & Oyster Sauce
Broccoli is one of the family's favorite vegetables. I try to serve it often, not just because the family loves it but because it is one of the most nutritious vegetable available. For us, the broccoli is a super-vegetable. It is full of vitamins, calcium, selenium and other minerals our bodies need. Science has shown that it contains anti-cancer nutrients, it reduces coronary heart diseases. New research even shows that it can heal peptic ulcers!
However, all these nutrients would be lost if the broccoli is cooked for more than ten minutes. It would be the best if we can eat the broccoli raw so that we can enjoy the full benefits of the nutrients. But for those who are not comfortable with eating raw food (due to sanitation and hygienic reasons), blanching the broccoli pieces briefly would be the answer.
This is how I usually cook and serve broccoli to my family. It is very simple, easy to do, uses only a few ingredients, and yet flavorful and tender-crunchy even the kids love to eat them.
1 head broccoli, cut into bite sized pieces
2 T canola oil
2 T oyster sauce (use a good quality brand)
5 T minced garlic
1. Blanch the broccoli pieces in boiling water briefly. Drain and arrange on a serving plate.
2. In a small skillet, heat up some oil. Lower heat and add the garlic. Saute until fragrant but not burnt. Add the oyster sauce. Turn off the fire immediately after.
3. Drizzle this warm garlic and oyster sauce on the broccoli pieces. Mix up a bit before serving.
I am submitting this high calcium dish to the Eat Healthy Food event, this edition features Calcium rich foods. Sangeeth of the Art of Cooking Indian Food launched this event to encourage everyone to cook healthy food at home, with dishes that are easy to prepare. This event runs until September 24, so you still have time to prepare dishes that are rich in calcium.
Women should particularly focus on having enough calcium in our diets. Specially since our bones grow weaker in time. We will have increased risk of bone fractures when we reach menopause. Of course calcium supplements are available as well, but nothing beats the natural form of calcium in our food because dietary calcium does not cause kidney stones.
Let us eat more healthy food, life is too short to eat bad food.