The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
"Quick Steamed" Broccoli
Scientific studies have found steaming to be the best way to cook Broccoli to preserve its health-promoting nutrients and take advantage of its cholesterol-lowering benefits. It tastes best served the Mediterranean way with my easy-to-prepare dressing. Red onions add a sweet flavor to this recipe. Note: In the winter months Broccoli tends to be more tender and you'll only need to "Quick Steam" for 3 minutes.
 Prep and Cook Time: 4 minutes

Ingredients:
  • 1 lb Broccoli
  • 1/2 medium red onion, sliced
  • Mediterranean Dressing:
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 tsp lemon juice
  • 1 medium clove garlic
  • Sea salt and pepper to taste

Directions:

  1. Fill bottom of steamer with 2 inches of water.
  2. While steam is building up in steamer, separate the florets from the stem as close to the florets as possible. Cut florets into quarters and slice the stems into 1/4-inch pieces. Let them sit for 5-10 minutes before steaming. Press or finely chop garlic and let garlic and sliced onions sit for at least 5 minutes.
  3. For al denté Broccoli, place the stems and sliced red onions in the steamer, cover with a tight fitting lid, and steam for 2 minutes. Add florets, cover, and steam for 4 minutes.
  4. Transfer to a bowl. For more flavor, toss Broccoli with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Broccoli, may be better absorbed when consumed with fat containing foods like extra virgin olive oil. Dressing helps tenderize Broccoli. 5-10 minutes after it is dressed you will find it will have become more tender.
serves 2

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2020 The George Mateljan Foundation, All Rights Reserved