Roasted broccoli with orange sauce

Hero ingredient: Broccoli

Serves 6-8

Heart & Stroke Foundation Nutrient Analysis

Per serving: 135 g
Sodium
158 mg
low
Sodium

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium
30 mg
8%
Magnesium

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium
47 mg
5.9%
Calcium

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

>Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium
334 mg
16.7% (source of)
Potassium

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

% of the Nutrient Refrence Value for an Adult
Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% - 30% of the recommended Nutrient Reference Value (NRV)

Ingredients

  • 24 tender stem broccoli stems
  • 1 tbsp olive oil
  • 1 tbsp butter, melted
  • 2 tsp whole cumin seeds
  • 3 tbsp honey
  • salt and freshly ground black pepper

Orange Sauce

  • 3 tbsp white wine vinegar
  • 1 cup pure orange juice
  • 1 tbsp Dijon mustard
  • 2 tbsp honey
  • ½ cup olive oil
  • 6 spring onions, chopped

Method

  1. Preheat oven to 180°C. Place broccoli stems in an oven roasting dish. Pour olive oil, butter, cumin and honey over. Season with salt and pepper and mix.
  2. Roast open for 20 minutes, shaking the dish lightly from time to time.
  3. Orange sauce: combine all the ingredients for the sauce, except the spring onions.
  4. Spoon warm broccoli onto a serving platter. Pour sauce over and garnish with spring onions. Serve.

 

Disclaimer: The red/white wine vinegars used in the recipes do not contain alcohol. We do not encourage the use of alcohol, be it during cooking or for consumption.

Leave a Reply

Your email address will not be published. Required fields are marked *

SUBSCRIBE TO HEARTY

Subscribe to the Hearty collection. Engage with our chefs, share your culinary journeys, and be part of a movement that celebrates healthy living with joy! Subscribe today!
By providing details, you have to read our Privacy Policy and agree to receive updates and/or other marketing materials.
Created by Pharma Dynamics
Developed by DarkMatter Creative Communications Agency

Plain Low Sodium Hummus

Makes 1 cup

Ingredients

  • 2 x 400g canned chickpeas, drained (if using dried: cook 1 cup soaked chickpeas, drain and peel)
  • 2 garlic cloves, minced
  • 2 ice cubes
  • 1/3 cup tahini paste
  • 2 lemons, juiced
  • ¼ tsp salt
  • 1 tbsp olive oil (alternatively: use avocado oil)

Method

1. Blend chickpeas and garlic in a food processor until it starts to get smooth.

2. While the food processor is running, add ice cubes, tahini, lemon juice, salt and olive oil.

3. Blend for a few minutes until silky smooth. If still too thick, add a dash of hot water.

*If you plan on freezing the stock, leave to cool in the fridge. A fat layer will form on the top; remove the fat and freeze in batches.

VARIATIONS

  • Beetroot hummus: Place one large beetroot, roughly 500g, in foil, drizzle with olive oil and thyme, wrap tightly and roast for 45min to an hour until cooked. Peel and cube, then add to food processor with 1 can of chickpeas and remaining ingredients.
  • Roasted red pepper hummus: Place 2 large red peppers, in foil, drizzle with olive oil and thyme, wrap tightly and roast for 30 - 45min until cooked. Peel, deseed and cube, then add to food processor with the remaining ingredients.
  • Roasted garlic hummus: Place 1 garlic bulb, halved, in foil, drizzle with olive oil and thyme, wrap tightly and roast for 30 - 45min until soft and caramelised. Press out roasted garlic cloves, mince, then add to food processor with the remaining ingredients.

Kilojoules & Calories Explained

  • Kilojoules (kJ) and calories (kcal) are both units of energy. In nutrition, kilojoules/calories refer to the energy that you get from the food and drink you consume, as well as the energy you use in physical activity. The kilojoule (kJ) is based on the international system of units (SI) measurement whereas the calorie is based on the metric system. 
  • Research on the DASH diet has been largely US-based; therefore, the calorie is used as a unit of measurement. However, in South Africa, we use the term kilojoules for nutrition labelling.
  • Your recommended intake of kilojoules/ calories per day depends on your sex, weight, height, general health, and physical activity. 
  • There are two types of calories:
    • A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C).
    • A large calorie (kcal) is the amount of energy required to raise 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie. (1 kcal is equal to 1,000 cal.)
  • Conversions:
    • 1 kcal = 4.184 kJ, so to convert from calories to kilojoules, multiply by 4.184.
    • 1kJ = 0.24 kcal (about ¼), so to convert from kilojoules to calories, divide by 0.24 
  • Empty calories are calories that provide energy but very little nutritional value. Empty calories come mainly from solid fats (often added during food processing), added sugars, and alcohol. 
  • Health problems arise when you consume either too little or too many kilojoules/ calories.

Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low

Homemade white vegetable stock

Makes 1.5L

Ingredients

  • 1 Tbsp plant seed oil
  • 4 celery sticks, roughly chopped (keep the leaves)
  • 4 carrots, roughly chopped
  • 4 leeks, thoroughly rinsed & roughly chopped
  • 2 onions, roughly chopped
  • 10 whole peppercorns
  • 6 sprigs thyme
  • 6 sprigs parsley
  • 2 bay leaves
  • 2.5L cold water

Method

1. Heat oil in a large pot over medium heat, add celery, carrots, leeks and onion. Fry until slightly caramelised but not browned.
2. Add peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
3. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 35 – 45 minutes.

4. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
5. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
6. Use immediately or store in the fridge for later.

*If you plan on freezing the stock, leave to cool in the fridge. A fat layer will form on the top; remove the fat and freeze in batches.

OR

Homemade brown vegetable stock

Makes 1.5L

Ingredients

  • 1 Tbsp plant seed oil
  • 4 celery sticks, roughly chopped (keep the leaves)
  • 4 carrots, roughly chopped
  • 4 leeks, thoroughly rinsed & roughly chopped
  • 2 onions, roughly chopped
  • ½ cup tomato paste
  • 10 whole peppercorns
  • 6 sprigs thyme
  • 6 sprigs parsley
  • 2 bay leaves
  • 2.5L cold water

Method

1. Heat oil in a large pot over medium heat. Add celery, carrots, leeks and onion. Fry until slightly caramelised and browned.
2. Add tomato paste, stir to coat the vegetables.
3. Add peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
4. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 35 – 45 minutes.

5. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
6. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
7. Use immediately or store in the fridge for later

Homemade flat breads

Makes 8

Ingredients

  • 1 cup plain yoghurt 1
  • ½ cups self-raising flour
  • 1 tsp baking powder
  • ½ tsp salt

Method

1. Place yoghurt in a large mixing bowl. Add 1 cup of flour and 1 tsp baking powder. Stir to combine then gradually add more flour until a dough starts to form.
2. Tip dough onto a floured surface, knead until a uniform dough forms.
3. Divide into 8 equal portions and roll into balls. Use a rolling pin to roll into flat rounds about 12cm wide.

4. Heat a frying or griddle pan on medium heat. Once hot, cook flat bread, in dry pan, on each side for 25-30 seconds, until brown bubbles form.
5. If flavouring, follow steps below. If storing, place in a ziplock bag and freeze for up to 2 months.

OR

garlic and herb flat breads

Makes 8

Ingredients

  • 1 cup plain yoghurt 1
  • ½ cups self-raising flour
  • 1 tsp baking powder
  • ½ tsp salt
  • 2 Tbsp olive oil
  • 2 garlic cloves, minced
  • 2 tsp thyme leaves

Method

1. Grind everything together in a pestle and mortar or pulse in a blender.
2. Once the flat breads come off the griddle, brush both sides with infused olive oil.

Basil pesto

(reduced parmesan & salt free)

Makes 1 cup

Ingredients

  • ¼ cup pine nuts (alternatively, use flaked almonds)
  • 1 ½ cups basil leaves
  • 1 Tbsp garlic, minced
  • 1 Tbsp fresh lemon juice ¼ cup parmesan,
  • finely grated (alternatively, use pecorino)
  • 1/3 cup good quality extra virgin olive oil

Method

1. Toast pine nuts in oven until golden. Set aside to cool.
2. Combine pine nuts, basil, garlic, lemon juice and parmesan in a bowl (if using hand blender) or bowl of a food processor. Process until finely chopped.
3. While blending, slowly add oil in a thin stream until well emulsified.

OR

Basil pesto

(parmesan & salt free)

Makes 1 cup

Ingredients

  • ¼ cup pine nuts (alternatively, use flaked almonds)
  • 1 ½ cups basil leaves
  • 1 Tbsp garlic, minced
  • 1Tbsp fresh lemon juice
  • 2 Tbsp nutritional yeast
  • 1/3 cup good quality extra virgin olive oil

Method

1. Toast pine nuts (or almonds) in oven until golden. Set aside to cool.
2. Combine pine nuts, basil, garlic, lemon juice and nutritional yeast in a bowl (if using hand blender) or bowl of a food processor. Process until finely chopped.
3. While blending, slowly add oil in a thin stream until well emulsified.

Variations

  • For a rocket and walnut pesto, replace pine nuts with ¼ cup toasted walnuts and the basil with 1½ cups rocket leaves.
  • For a Sicilian twist, replace pine nuts with raw almonds and add 1 handful of crushed cherry tomatoes to make pesto a la trapenese.

Homemade brown chicken stock

Makes 1.5L

Ingredients

  • 1 chicken carcass, all excess meat and skin removed
  • 1 Tbsp plant seed oil
  • 2 celery sticks, roughly chopped (keep the leaves)
  • 2 carrots, roughly chopped
  • 2 leeks, thoroughly rinsed and roughly choppe
  • 1 onion, roughly chopped
  • ½ cup tomato paste
  • 10 whole peppercorns
  • 6 sprigs thyme
  • 6 sprigs parsley
  • 2 bay leaves
  • 2.5L cold water

Method

1. Place the cleaned carcass in 180°C oven and roast bones until golden brown.
2. Meanwhile, heat oil in a large pot over medium heat, add celery, carrots, leeks and onion. Fry until slightly caramelised and browned.
3. Add tomato paste, and stir to coat the vegetables.
4. Add chicken carcass, peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
5. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 45 minutes to an hour.

6. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
7. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
8. Use immediately or store in the fridge for later.

Homemade white chicken stock

Makes 1.5L

Ingredients

  • 1 Tbsp plant seed oil
  • 2 celery sticks, roughly chopped (keep the leaves)
  • 2 carrots, roughly chopped
  • 2 leeks, thoroughly rinsed and roughly chopped
  • 1 onion, roughly chopped
  • 1 chicken carcass, all excess meat and skin removed
  • 10 whole peppercorns
  • 6 sprigs thyme
  • 6 sprigs parsley
  • 2 bay leaves
  • 2.5L cold water

Method

1. Heat oil in a large pot over medium heat, and add celery, carrots, leeks and onion. Fry until slightly caramelised but not browned.
2. Add chicken carcass, peppercorns, thyme, parsley, bay leaves and celery leaves, then cover with cold water.
3. Bring to a low boil, then reduce to heat to low to achieve a very gentle simmer. (Do not let the stock boil, as this will result in a cloudy, greasy stock.) Simmer for about 45 minutes to an hour.

4. Skim the stock during cooking. Use a ladle, to gentle push the ingredients down while skimming off any foam or grease that forms on the surface. The more you skim, the clearer your stock.
5. To strain the stock, line a colander or sieve with cheese cloth or tea towel. Set over a large bowl then ladle stock into the strainer. Discard of all the solids and reserve the golden liquid.
6. Use immediately or store in the fridge for later.

*If you plan on freezing the stock, leave to cool in the fridge. A fat layer will form on the top, just remove the fat and freeze in batches.

Plain cottage cheese

Makes 1 cup

Ingredients

  • 1.2L milk (fresh full fat or 2% milk, not UHT or long life)

  • ¼ cup white spirit vinegar

  • 1 Tbsp cream, optional

Method

  1. Pour milk into a heavy-bottomed pot. Place on low heat then slowly heat to 88°C, stirring regularly with a wooden spoon to prevent milk from burning on the bottom.
  2. Remove from heat, add vinegar and stir through. You will see the milk start to curdle at this point. Cover the pot and rest for 30 minutes.
  3. While its resting, line a colander with cheesecloth, muslin or tea towel. Place the lined colander over an empty bowl to catch the whey.
  4. After 30 minutes, use a slotted spoon to move the cottage cheese solids from the pot into the colander and leave to drain for 30 minutes.
  1. To wring out the cheese, gather the ends of the cloth and tightly wrap the curds into a ball. Hold it in one hand and run cold water over it while squeezing gently with your other hand.
  2. Once the cheese is cooled down from rinsing, place into a clean bowl. Using a whisk or wooden spoon, break cheese into the desired size curds.
  3. If using cream, gently stir into the curds at this point, for a creamier cottage cheese.
  4. Chill for at least an hour, up to 5-7 days in the fridge.

Variations

  • For a lemon pepper cottage cheese: Combine 1 cup homemade plain cottage cheese with 1 tsp minced garlic, zest and juice of 1 lemon, 2 tsp freshly ground black pepper, 2 Tbsp finely chopped parsley.
  • For a jalapeno popper cottage cheese:  Combine 1 cup homemade plain cottage cheese with 1 finely chopped jalapeno, 1 tsp smoked paprika, juice and zest of 1 lime and 2 Tbsp finely chopped coriander.
  • For a za’atar cottage cheese:  Combine 1 cup homemade plain cottage cheese with 1 tsp of each: ground cumin, ground coriander, 1 Tbsp sumac, 1 Tbsp sesame seeds, ½ tsp chili flakes and 1 Tbsp finely chopped mint.

SUBSCRIBE TO HEARTY

Subscribe to the Hearty collection. Engage with our chefs, share your culinary journeys, and be part of a movement that celebrates healthy living with joy! Subscribe today!
How would you like to hear from us?
(please select at least one option)
By providing details, you have to read our Privacy Policy and agree to receive updates and/or other marketing materials.