Serves: 3-4
Prep Time: 10 minutes
Cooking Time: 30 minutes
Ingredients:
1. 1 carrot (small) – finely chopped
2. 1 onion (medium) – finely chopped
3. 3 tablespoon butter
4. 3 tablespoon white refined flour/ all purpose flour
5. 2 tablespoon Olive oil
6. 2 cups milk
7. 250 gms Broccoli (chopped)
8. 250 gms cheddar cheese (grated)
9. 2 cups chicken stock
10. 2 teaspoon Salt / adjust to taste
11. 1 ½ teaspoon pepper / adjust to taste
How to prepare Cheese Sauce:
1. Take a pan and melt butter in it on low heat
2. Now add flour to the melted butter slowly and heat for 2 minutes on medium flame. Keep mixing the mixture thoroughly to prevent formation of lumps
3. After 2 minutes, remove from flame
4. Now slowly add milk to this mixture, stirring thoroughly and constantly to prevent formation of lumps
5. When all the milk is added, again put it to medium heat
6. Heat the above mixture for 2-3 minutes till it starts becoming thick. Now our Whit Sauce is ready
7. Now when the white sauce is still hot, slowly start adding cheese to the above mixture. Add small quantities at a time so that the previous one could melt in the mixture
8. Heat for 2-3 minutes, while stirring thoroughly, till the cheese completely melts in the sauce
Preparation Method:
1. Take a deep pan and heat olive oil in it on a medium flame
2. Add carrot and onion to the pot and sprinkle salt on it. Sauté the vegetables till they become tender
3. Now when onions and carrots are done cooking, add broccoli and chicken stock to it
4. Heat the above mixture on a medium-high flame
5. Now slowly start adding cheese sauce to the above veggie-chicken mixture, mixing thoroughly so as to avoid lumps
6. Add pepper to the above soup and mix again
7. This absolutely nutritious and delicious soup is ready to serve!
Serving suggestions: This soup tastes best when served hot! While serving, garnish it with grated cheese, coriander leaves and sprinkle some chilli flakes on it for that extra punch!
Broccoli, a member of cabbage family, is a tremendously effective remedy for fighting Prostate cancer, ovarian cancer and Bladder cancer. For that matter even cabbage and cauliflower have such qualities. This miraculous veggie is extremely nutritious and helps in preventing numerous diseases.
Nutrition: Broccoli is an extremely rich source of Vitamin K, A and C. Also, it contains high amounts of Potassium, Magnesium, Phosphorus, Folate, Sodium, Amino acids, Vitamin E and Vitamin B6. It is also a very rich source of Fiber.
Top 10 health benefits of Broccoli are as follows:
1. Broccoli contains phytonutrients, sulforaphane and the Indoles, which act as major anti-cancer agents and helps in removing potentially carcinogenic substances from the body.
2. According to the Researchers of Rutgers University, Sulforaphane present in Broccoli helps in arresting Cell growth and induces cell death in Leukemia cells. Sulfophane also provides protection against Free Radical Damage causing cancer
3. As Broccoli is very rich in Folic Acid, it helps to sustain normal tissue growth in Women.
4. Broccoli is a very rich source of Kaempferol, which protects the body against ovarian cancers. Regular consumption of Broccoli reduces the risk of Ovarian Cancer upto 25%.
5. Scientists suggest that Broccoli contains high amounts of Flavonoids, which reduces the risk of Heart Diseases upto very high extent. Other such foods are Onions, Green Tea and apples. It also helps in reducing Cholesterol, thus providing overall Cardiovascular protection.
6. Broccoli consists of phytonutrient antioxidants called Lutein and Zeaxanthin which protects human eye cells from free radical stressors and reduces the risk of Cataract upto 23%
7. Being a very rich source of Calcium and Vitamin C, which helps in better absorption of Calcium, Broccoli acts as a significant building block and protector of bones hence preventing Osteoporosis
8. Beta Carotene, Zinc and Selenium present in Broccoli strengthens the Immune System of the body
9. Rich Fiber content of Broccoli boosts the gastrointestinal (GI) tract and also aims to reduce blood cholesterol levels in the body.
10. Last, but not the least, Broccoli prevents and controls stomach and colon cancer, Arthritis, tumors, lung cancer, Alzheimer’s disease, cardiovascular disease and diabetes
Healthy Advice: Boccoli is most nutritious when consumed raw with salads. To retain maximum nutririon in Broccoli, One should not overcook Broccoli, rather should try to steam, microwave, or just stir fry in extra virgin olive oil or sunflower oil!
Research shows that consuming fruits and green veggies regularly is critical for good health. Fruits and vegetables are an indispensable part of a balanced healthy diet. They contain essential vitamins, minerals and a lot of fiber that protects the body from chronic diseases, strokes and other cardiovascular diseases. Reducing weight and excess body fat is also possible by increasing the intake of fruits and green veggies.
Fruits and vegetables: An excellent substitute to high calorie ingredients:
- Fruits and vegetables are naturally low in fat and calories and contain high content of water and fiber.
- They are extremely wonderful substitutes for high-calorie meats and sweets
- It is advisable to eat whole fruits rather than juices as it contains added fiber that which are more filling and quenches your hunger fast.
- Fruits and vegetables are the richest source of potassium, iron, Vitamin C, Vitamin A and folate
- Non starchy and green leafy vegetables like lettuce, cabbage, broccoli, onions and fruits protects the body against several types of cancer
- Green leafy vegetables are extremely rich in iron and also contain special antioxidants and amino acids which are beneficial for good health.
- Diet rich in fruits and vegetables also helps to reduce systolic blood pressure, hence reducing the risk of strokes and heart diseases
- It is beneficial to consume fruits in summers as they contain high water content which keeps your body hydrated and cool
- Fruits are also good for increasing your memory
- Fruits and vegetables also help in fighting with the effects of aging.
Some tips to make your diet rich in fruits and vegetables:
- Colorful food always appears tempting, so try and make your salads and dishes colorful by adding tomatoes, lettuce, broccoli, apple, oranges, and carrots to them. And you can consume this rainbow many times during a week.
- You can add a lot of fruits (kiwi, cherries, oranges, apples, banana, pineapple, papaya etc.) as toppings to low fat curd, milk and ice cream.
- You can also add vegetables to pasta sauces, noodles, soups and omelets.
- Also, by roasting vegetables, their natural sweetness enhances, thus adding to more taste and nutrition
- Instead of going for high fat ice creams and cakes, you can have a bowl of fresh or canned fruit in a low fat syrup or natural fruit juice
Healthier methods of cooking vegetables:
- It is always ideal to add a little or no salt to the vegetables, which enhances their nutrition
- You should always prefer low-fat or no-fat salad dressings to limit your calorie intake
- As much as possible, avoid using prepackaged seasoning mixes as they contain a lot of salt. Instead, you can use fresh grinded herbs for fresh and full flavor.
- Also, fresh and dried mushrooms, chilly peppers, cranberries, tomatoes and cherries can be added to dishes while cooking for more intense flavor.
- Use vinegar or citrus juice after cooking on green vegetables as they are amazing flavor enhancers.
- Prefer using low fat vegetable oils which are low in saturated fats and trans fats such as olive oil, soybean oil and sesame oil.
- While preparing gravy, try using use fat-free liquids like lemon juice or tomato juice or use skim ladle to remove the fat.