Broccoli with Pine Nuts

Heart healthbroccoli with pine nuts, sweetened with raisins, is an elegant side dish for entertaining. Broccoli is considered a "super food"

with many heart-healthy benefits. When broccoli is quick steamed, as this recipe calls for, the powerful nutrients are retained. Quick steaming broccoli helps retain vitamin C and sulforaphane. The sulfur compounds found in broccoli have strong anti-inflammatory benefits. Our immune systems may naturally react with inflammation when outside invaders like pullen or chemicals try to enter our bodies. Thought when the human body is taking in poor nutrients it will also react with unhealthy chronic inflammation which research shows leads to many diseases, including heart disease. Broccoli also contains significant amounts of omega 3 fatty acids, which contributes to many heart-healthy benefits including anti-inflammatory benefits.

Another important health benefit of broccoli with pine nuts are their cholesterol lowering properties. Broccoli helps lower cholesterol with soluble fiber that draws cholesterol out of the body. At the same time pine nuts contain pinolenic acid which support healthy cholesterol levels.

Broccoli also receives recognition for being a “super food” with its heart-healthy antioxidant power. The high concentration of vitamin C in broccoli helps strengthen the immune system. In addition, broccoli is also enriched with carotenoids, lutein, zeaxanthin, beta-carotene which each have heart strengthening antioxidants.

Broccoli with Pine Nuts -
Recipe Ingredients:

¾ lb. fresh broccoli or 1 (10-oz.) package frozen spears

2 teaspoons olive oil

1 green onion, chopped

2 garlic cloves, minced

3 tablespoons pine nuts

3 tablespoons raisins

1 tablespoon balsamic or red wine vinegar

Broccoli with Pine Nuts -
Recipe Instructions:

If using fresh broccoli, trim ends and peel stalks. Place in a steamer basket; cover and steam about 5-7 minutes to retain maximum nutrients. For frozen broccoli, follow package instructions for cooking.

Heat oil in a small skillet over medium heat. Add green onion, garlic, pine nuts, and raisins and sauté until nuts are golden. Remove from heat and stir in vinegar. Place broccoli in a serving dish and spoon onion mixture over top. Makes 4 servings.

Nutritional Information/Analysis:

Calories: 105, Protein: 4g, Carbohydrates: 12g, Total Fat: 6g, Saturated Fat: 1g, Fiber: 2g, Cholesterol: 0mg, Sodium: 27mg 


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