♪ We will, we will Broc-you ♪

Hi Everyone! Oh my gosh – it’s been too long! I’m sure you can understand that this past holiday season took over my life, and didn’t allow for any ‘extracurricular activity,’ including blogging. But – I’m back now, and so excited to continue our Vegetarian Instant Pot (IP) journey together!

Back when I was younger, my mom, as mentioned before, worked so very hard to put food on the table every, single night. One item I remember quite distinctly was frozen broccoli and cheese (to be fair, she didn’t actually serve it to us frozen – she did make sure it was nice and hot 😉 ). I so appreciated that my mom was trying her best to give us balanced, nutritious meals, however I was not a fan of this broccoli concoction. . . at ALL. So much so that I have avoided eating any sort of broccoli and cheese combination. . . until now! I hope you’ll enjoy this next recipe as much as my entire family does. It’s warm, creamy, comforting, nutritious and truly delicious. Let me know what you think!

Instant Pot Broccoli Cheese Soup
(Serves 6)

Ingredients:
3 tablespoons unsalted butter
1/2 cup chopped onion
1 tablespoon minced garlic
3 tablespoons flour or arrowroot starch or cornstarch
1 cup chopped raw carrots
3 cups chopped raw broccoli
16 fluid ounces vegetable broth
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
8 fluid ounces heavy cream
2 cups shredded cheddar cheese

Instructions:
1. Set IP to sauté and add butter.
2. Add in and sauté onion and garlic for 2 minutes.
3. Stir in flour/starch and sauté for 1 minute.
4. Add in carrots, broccoli, broth, salt, pepper and red pepper flakes.
5. Turn off sauté mode. Place lid on IP and set to sealing.
6. Cook on Manual High Pressure for 5 minutes.
7. Once the cook cycle is finished, let the pressure release naturally.
8. After the pressure is completely released, open IP and whisk in heavy cream and cheddar cheese.

When eating this with my family, we simply served this soup with my healthy garlic toast (recipe found here), and called it a day!

I am, of course, thrilled, that, after 30 blog posts/recipes, I finally get to highlight one of my favorite nutritious foods. For today’s post, let’s talk about all the goodness of. . .

BROCCOLI

Broccoli contains:

β-carotene: Critical in proper immune function, reproduction and vision and is also involved in function of major organs like the heart, the kidneys and the lungs
Choline: Important for cell membrane integrity, neurotransmitter synthesis, childhood brain development and fat metabolism
Chromium: enhances insulin action; important in macronutrient (carbohydrate, fat, protein) metabolism
Copper: Involved in antioxidant function and critical for growth of connective tissue, energy production, metabolism or iron and neurotransmitter function

Fiber: improves digestion and/or decreases blood cholesterol
Folate: critical in the synthesis of genetic material (i.e. DNA) and cell division
Manganese:
 critical component of enzymes involved in antioxidant function, bone development, metabolism, and wound healing
Phosphorus: critical part of cell membranes, DNA & RNA, important in bone-mineralization, energy production, cell-signaling and body acid/base balance
Vitamin B2 (Riboflavin): critical for cell development, function, and growth as well as for converting food to energy
Vitamin B5 (Pantothenic Acid): Critical in fatty acid synthesis and degradation
Vitamin B6:
 necessary for many metabolic enzymes in addition to brain and immune function
Vitamin C: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is a requirement for collagen production, and is important for some neurotransmitter synthesis
Vitamin E: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is important for cell-to-cell communication, immunity and proper blood flow
Vitamin K: critical for blood clotting and bone structure

So, that’s all for now. Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, broccoli, general nutrition or whatever! See you next time!

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9
2. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
3. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
4. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/
5. http://lpi.oregonstate.edu/mic/minerals/copper
6. https://ods.od.nih.gov/factsheets/Folate-Consumer/
7. http://lpi.oregonstate.edu/mic/minerals/manganese
8. http://lpi.oregonstate.edu/mic/minerals/phosphorus
9. https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/
10. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
11. https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/
12. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
13. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
14. https://ods.od.nih.gov/factsheets/VitaminK-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s