I’ve noticed the term ‘super food’ is thrown around much too easily. The fact that there is no clinical definition of a super food allows a lot of misleading marketing using scientific jargon to confuse people into developing misconceptions. One example that may disappoint many of you is the use of acai berry for weight loss. Once filtering through scientific publications, it can be found that all of this hype was based on just one 2011 pilot study that was done using only 10 subjects, a small sample size which, in scientific research, is considered way too small to draw any hard conclusions. Although it has some antioxidant properties, the flavonoid content is approximately equivalent to cranberries, and the acai berry is currently not a ‘recognized as safe’ food in the United States. There are plenty of examples like this on the market today, and we must remember to consider if they are actually super foods, or just super marketing. But anyway, we’re not here to talk about berries – we’re here to talk about BROCCOLI!
Broccoli (and the whole Brassica family, really) is about as close to a super food as it gets. This is because they contain a variety of glucosinolates, which are metabolized into compounds called isothiocyanates. These compounds carry the capability to inhibit liver enzymes that are involved in activating carcinogens and toxins, and therefore help us to keep our bodies clean, healthy, and toxin-free. Because of these fantastic detoxification properties, these nutrients have been studied in relation to their cancer fighting properties. Specifically, broccoli grown in the South of Italy has shown to be especially high in these cancer-fighting agents. So really, who goes to Italy for pasta and wine anymore? I go for the broccoli.
Today I’m going to introduce you to broccoli bread, which provides a wealth of nutrients along with a substitute for the refined grains of bread, which may be a little too common in our diets. It also provides a fantastic alternative for anyone doing a candida or dysbiosis diet. This bread is low carb, high protein, gluten-free, dairy-free, sugar-free, with a great texture and taste that’s so rich I’ve still yet to wrap my head around the fact that it’s good for you.
So….let me explain how to binge on a loaf of broccoli.
Low Histamine Broccoli Bread Recipe
1 large head of broccoli, roughly chopped
2 cloves garlic
½ cup spring onion, roughly chopped
¼ cup coconut flour
1/3 cup organic all-purpose OR gluten-free all-purpose flour
1/4 cup butter (can be swapped for olive oil or dairy-free butter of your choice)
Salt to taste
1. Preheat oven to 375°F.
2. Place chopped broccoli, spring onion, and garlic into the food processor and pulse until the mix becomes very fine and almost paste-like.
3. Remove the broccoli mix from the food processor into a mixing bowl. Add coconut flour, butter, eggs and salt and other flour.
4. Use a fork to mix together until the texture forms a moist and thick batter with the consistency of pudding. If batter is too runny, add a little extra flour of your choice. If batter is too thick, add a little extra butter.
5. Line a bread pan with parchment paper and pour in batter.
6. Place in the middle rack for 45 minutes.
7. After 45 minutes, raise temperature to 425°F for 10-15 minutes or until the crust becomes lightly browned. You should be able to insert a fork that comes out clean, or push the top to ensure the bread has become solid and bouncy.
8. Allow bread to cool. Slice and add some hummus, grass-fed butter, or any other toping you like, and enjoy!