broccoli | Embracing Motherhood

Ingredients/Materials

Wild Caught Salmon (We buy ours at our local grocery store for $10 for 16 oz.)

¼ c. Extra Virgin Olive Oil

1 Lemon

½ t. Dill

1 t. Real Salt (I buy my Real Salt in bulk here. You can buy a shaker here, or a refill pouch here.)

½ t. Pepper

Glass Pan (Buy one here.)

Lemon Press (Buy one here.)

salt, pepper, dill, lemon, and extra virgin olive oil to bake wild caught salmon

Everything You Need to Bake Your Wild Caught Salmon

Everything You’ll Need to Turn this into a Great Dinner

Directions

Preheat the Oven: Preheat the oven to 425˚F.

Salmon: Arrange the salmon in the glass pan. I usually need to cut the tail off in order to make it fit. (I like using my kitchen scissors for this.)

Wild Caught Salmon Cut to Fit in a Glass Pan

Lemon: Use the lemon press to squeeze the juice of one lemon all over the salmon.

Squeezing Lemon Over Wild Caught Salmon

Extra Virgin Olive Oil: Drizzle the olive oil generously on top of the salmon.

Pouring Extra Virgin Olive Oil Over Wild Caught Salmon

Spices: Sprinkle generous amounts of dill, salt, and pepper all over the salmon.

Sprinkle Salt, Pepper, and Dill onto the Salmon

Bake: Bake at 425˚F for 10 minutes. The fish should flake apart with a fork when done.

Baked Wild Caught Salmon

Enjoy: Serve with rice and broccoli for a complete and delicious meal. Our kids love salmon. It is one of their favorite dinners.

young child eating a salmon dinner with rice and broccoli

Elliot Loves Salmon!

Steamed broccoli smothered with butter and sprinkled with salt is a favorite side dish in our household. I like to buy organic broccoli (when I can) and cook it a couple times a week. It makes a great accompaniment to a roast chicken or salmon dinner, and the kids love it too!

Why Broccoli is So Good For You

Broccoli is high in carotenoids, vitamin C, chromium (which helps prevent diabetes) and contains B complex, calcium, phosphorus, and potassium as well. It also contains some protein and fiber. It is rich in indoles (as are all members of the cruciferous family), which is a potent anticancer substance as well as.

Broccoli is loaded with glutathione! Glutathione is found at very high concentrations in the lens of the eye and when eaten in the form of broccoli, cabbage, and parsley, it helps to protect the eye from cataracts. Glutathione is also an antioxidant that helps prevent cancer. Studies show that people who prefer to eat broccoli have lower rates of all kinds of cancer. When you cook broccoli, 30-60% the glutathione is lost. (100% is lost in canning.) (From Nourishing Traditions by Sally Fallon, p. 192 and p. 374)

But Watch Out!

Broccoli also contains glucosinolates which prevent the uptake of iodine and affect the function of the thyroid so they are considered goitrogens. When iodine uptake is interfered with, it can result in an enlargement of the thyroid, known as a goiter. This is really only something to watch out for if broccoli and other cuciferous vegeatables (brussel sprouts, cabbage, and cauliflower) are eaten in excess. So don’t go too overboard on eating them!

Steaming is the Best

By steaming broccoli, you are lessening the effects of the goitrogens while maintaining the valuable nutrients packed within. I also think it tastes the best!

Ingredients/Materials

Broccoli (One head of organic is best.)
Steamer Pan (Get one here.)
Butter
Real Salt (I buy my Real Salt in bulk here. You can buy a shaker here, or a refill pouch here.)

Directions

Prepare the Steamer: Fill the steamer with water and turn the heat to high.
Steaming Pan
Chop up the Broccoli: Sometimes I like cutting it into more bite size pieces before steaming, and sometimes I just chop off the stalk. (You can eat the stalk too if you’d like.)
Add the Broccoli: Place the broccoli in the steamer. When I can, I like to position the head of the broccoli facing up so that the top doesn’t get overcooked.
Raw Broccoli Ready to Steam
Cover and Steam for 5 Minutes: Once the water comes to a boil, I like to turn down the heat just a bit so it’s still boiling, but not spurting water out. The broccoli should be bright green and tender when it’s done.
Steamed Broccoli
Cold Water Bath: Run the broccoli under cold water to stop it from cooking any further. This will help the broccoli to hold its color. I usually skip this step, however, because I want the butter to melt easily.
Butter and Salt: Cut into florets, smother with butter, sprinkle with salt, and serve.
Steamed Broccoli with Butter and Salt