Both broccoli and cauliflower are cruciferous vegetables, loaded with heart-healthy nutrients. They also contain vitamins and minerals designed to aid you in digesting your food, as well as boosting your immune system. Many people who have only eaten broccoli and cauliflower either boiled or steamed often state they do not like these vegetables. Baking broccoli and cauliflower brings out a different flavor. Slow roasting, or baking, in the oven allows the vegetables to keep all their nutrients, while acquiring a deep flavor. Baking, or roasting, also brings out the natural sugars in broccoli and cauliflower. The baking process caramelizes these sugars imparting a hint of sweetness to them. Broccoli and cauliflower can be roasted separately or together.
How to bake broccoli
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
1 pound fresh broccoli, trimmed and rinsed or 1 pound frozen broccoli, thawed
4 Tbsp olive oil
3 cloves garlic, minced and pressed
1 tsp sea salt
1/2 tsp freshly ground black pepper
1/3 cup seasoned Italian bread crumbs
Directions:
1. Preheat oven to 425 degrees F.
2. Wash fresh broccoli and dry thoroughly.
3. Using a sharp knife, cut the broccoli florets, or tops, into bite-sized pieces.
4. Using the same sharp knife, cut the broccoli stalk in half, then slice into bite-sized pieces.
5. If using frozen broccoli, remove from packaging and place in colander. Place under cool running water until broccoli has begun to thaw.
6. Place broccoli into a medium-sized bowl with a lid.
7. In a small bowl, whisk olive oil, minced and pressed garlic, sea salt and black pepper together.
8. Drizzle over broccoli, place lid on bowl and shake well, coating each piece of broccoli.
9. Place broccoli in a 9×13 glass pan.
10. Sprinkle bread crumbs over the top and place in oven.
11. Bake for 35 minutes or until broccoli florets begin to brown.
12. Remove, allow to cool five minutes and serve.
How to bake cauliflower
Prep Time: 15 minutes
Cook Time: 50 minutes
Ingredients:
1 large cauliflower, trimmed and rinsed, or 1 pound frozen cauliflower
16 cloves garlic, peeled and lightly mashed
2 Tbsp freshly squeezed lemon juice
1 1/2 tsp kosher or sea salt
1/2 tsp freshly ground black pepper
1/4 cup olive oil
1/2 cup fresh grated Romano cheese
Directions:
1. Preheat oven to 450 degrees F.
2. Wash fresh cauliflower and thoroughly dry.
3. Using a sharp knife, cut the cauliflower florets into bite-sized pieces.
4. If using frozen cauliflower, remove from packaging and place in colander. Place under cool running water until cauliflower has begun to thaw.
5. In a large bowl, mix lemon juice, olive oil, salt and pepper.
6. Toss garlic cloves and cauliflower in the olive oil mixture until thoroughly covered.
7. Place cauliflower and garlic in a large casserole dish, sprinkle with additional lemon juice and olive oil, if desired.
8. Bake at 450 for 20 minutes, then turn oven down to 350 degrees and bake an additional 30 minutes.
9. Remove from oven and immediately toss with Romano cheese.
The broccoli and cauliflower can be used in either recipe and may be used together in either recipe. They may also be baked together on a shallow baking sheet, with butter and onion.
How to bake cauliflower and broccoli together
Prep Time: 15 minutes
Bake Time: 35 minutes
Ingredients:
1 pound fresh broccoli, trimmed and rinsed or 1 pound frozen broccoli, thawed
1 large cauliflower, trimmed and rinsed, or 1 pound frozen cauliflower
1 small sweet yellow onion, minced
1/4 cup stick butter, melted
4 Tbsp olive oil
1 Tbsp kosher or sea salt
1 tsp fresh ground black pepper
Directions:
1. Preheat oven to 425 degrees F.
2. Wash fresh broccoli and cauliflower and dry thoroughly.
3. Using a sharp knife, cut the broccoli and cauliflower into bite-sized pieces.
4. If using frozen cauliflower and broccoli, remove from packaging and place in colander. Place under cool running water until broccoli and cauliflower have begun to thaw.
5. Spread the broccoli and cauliflower in an even layer over a shallow baking sheet or cookie pan.
6. Pour melted butter evenly over broccoli and cauliflower.
7. Mix olive oil with minced onion and place over broccoli and cauliflower.
8. Sprinkle salt and pepper over the vegetables.
9. Bake at 425 degrees for 35 minutes or until florets and onions begin to brown.
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