Dear First name / friend,

 BROCCOLI AND QUINOA SALAD

Sounding a little dull? Let me explain a little more, the broccoli is roasted for just a few minutes in a marinade of soy, chilli and garlic, the quinoa cooked with garlic then drenched in ponzu, a light citrusy dressing.  Finished with golden cashews.

Not so dull anymore, and nutritionally it packs a punch too.  Broccoli bursting full of antioxidants, rich in vitamin A B (lots of the B) C, E and K, mineral rich too: iron, selenium, potassium and magnesium, high in protein and fibre, when we talk about superfoods, the humble broccoli can hold its own!

Having the broccoli with quinoa, (I used a tricolour variety), means the dish is gluten free dish (use gluten free soy).  Quinoa is a great source of protein and an excellent source of fibre. It has a low GI too which helps to maintain  good blood sugar control and  is also rich in anti oxidants.

I promise you this dish is anything but dull and incredibly good for you!  Served as part of a lunch at a retreat day this week, it was delish.  More about this fabulous day in this week's ‘News’.

(Plus it will only take a few minutes to cook.)

BROCCOLI COOKED IN SOY, WITH A PONZO DRENCHED QUINOA SALAD

To serve 4

INGREDIENTS

200-250g long stemmed broccoli (normal broccoli works just as well, when you cut the florets include a little of the stems)

3 fat cloves of garlic (2 crushed) (1 whole but a little bashed)

1 red chilli (finely)

1 lime (juice)

75g quinoa

3 tbspn ponzu

2 tbsp soy

1 tbsp coconut oil (melted) pop in the oven on the roasting tray you are using for the broccoli

½ bunch of coriander (roughly chopped)

1 handful of cashews

METHOD

Preheat the oven to 180 Celsius

Rinse the quinoa thoroughly, I use a sieve and a bowl for this

Then add the quinoa and garlic clove to a pan and fill with cold water about half way. Bring to a boil then simmer for 10-15 mins until just tender.

In a heatproof bowl add your soy, melted coconut oil, lime juice, chilli, and crushed garlic mix together so you make a delicious cooking oil, then add your broccoli, make sure its all coated then spread out on your hot cooking tray and roast for 4-5 minutes.  It may take a little longer if the stems are thick, but test with a sharp knife.  I like mine with a little bite.

Once the quinoa is cooked drain, then drench in the ponzu.

In a small pan, roast the cashews, this helps to bring out their flavour. You can use a small of oil to do this, or roast dry.  Keep a careful eye they brown suddenly!

To serve, spoon your quinoa onto a serving plate, lay your broccoli on top and garnish with the cashew and some roughly chopped coriander.  You’ll never look at broccoli in the same way again!

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Enjoy the rest of week, eating well, isn't deprivation or a struggle, its nourishment and should taste delicious.  At Eat Well Together Co-op we always want you to look forward to your next meal!

Eat Well Togeher Co-op and Leigh-on-sea Supper Club