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When I'm in a rush, I often find myself standing up and eating whatever I can get my hands on with no rhyme or reason. Realizing that this happens more often than I'd like, I recently started to prepare nutritionally potent spreads or dips that I can quickly dig into with a spoon or spread onto green leaves right before I run out the door. This recipe is for a simple steamed broccoli mash with flavorful add-ins, including garlic, nutritional yeast, and olive oil. Spread onto kale leaves and roll for a perfect snack or lunch.
This recipe is filled with health benefits from the kale and broccoli, too. Broccoli is teeming with potassium, magnesium, calcium, vitamins K and C, and fiber. Plus, Several large studies suggest eating only four servings of broccoli per week could reduce the risk of developing prostate and other cancers Broccoli consumption interacts with GSTM1 to perturb oncogenic signaling pathways in the prostate. Traka, M., Gasper, A.V., Melchini, A., et al. PLOs One. Phytochemicals and Health Programme, Institute of Food Research, Norwich Research Park, Norwich, United Kingdom. 2008 Jul 2;3(7):e2568.. Kale is packed with vitamins K, A, and C, plus carotenoids, flavonoids, and isothiocyanates, which have been found to decrease cancer risk Chemoprevention of cancer by isothiocyanates. Hecht, SS. University of Minnesota Cancer Center, Minneapolis, MN 55455, USA. The Journal of Nutrition 1999 Mar;129(3):768S-774S.
Recipe: Kale, Red Pepper, and Broccoli Spread Rollup
What You'll Need:
1 cup broccoli florets
1 tablespoon extra virgin olive oil
1 garlic clove
2 teaspoons nutritional yeast
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 large leaves of flat leaf kale or collard greens
1 roasted red pepper (jarred in water is fine), cut into strips
What To Do:
- Trim broccoli into 1-inch florets.
- Place florets in a saucepan with about 2 inches of water, and bring the water to a boil. Cover and let cook for about 5 to8 minutes, or until the broccoli is softened. Drain out the water.
- Combine the broccoli, olive oil, garlic, nutritional yeast, salt, and pepper in the bowl of a food processor, and blend until smooth. Set aside.
- Now it's time to prep the kale: Lay the green leaves flat on a surface. Using a knife, cut along the edges of the middle stem, remove, and discard. Split the leaves in half along where the stem once was.
- Spread each leaf with a few spoon fulls of the broccoli mixture.
- Lay one or two strips of red pepper on top of the broccoli spread.
- Starting from one end of the leaf, roll 'em up, and enjoy!
Have you ever used greens to replace bread for wrap sandwiches? Share your favorite recipes and ideas in the comments below!