Recipe: Brassica® Coffee Mocha Cappuccino Oatmeal

Image of Brassica Coffee Mocha Oatmeal Ingredients

Coffee and oatmeal – they go together like peas and carrots.  With the latest recipe from our friend Amy Fischer, RD, you can enjoy them with a simple scoop of your spoon.  Plus, your body’s detoxification system will thank you since this recipe features Brassica® Coffee with 15 milligrams of truebroc® glucoraphanin in each K-Cup®.  Glucoraphanin is known to rev up the body’s natural detox system. In other words, it helps the body eliminate harmful environmental toxins and pollutants.

Enjoy!

Brassica Mocha Oatmeal Recipe Image

Brassica Mocha Cappuccino Oatmeal
Servings: 2

Oatmeal
½ cup steel cut oats

2 cups water

Mocha Sauce
Yield: approx. ¼ cup

Ingredients

3 tbsp. coconut oil

2 tbsp. cacao

1 tbsp. maple syrup

2 tbsp. freshly brewed Brassica® Coffee with truebroc®

½ tsp. cinnamon

½ tsp. vanilla bean powder

Directions

1.) Prepare oatmeal as per instructions.

2.) In small bowl combine coconut oil, cacao, maple syrup, cinnamon and vanilla bean powder. Whisk ingredients together and add freshly brewed Brassica® Coffee, mixing until smooth. Add mixture to oatmeal and combine until fully coated.

3.) Serve warm and top with steamed milk, mixed nuts, raisins and cacao nibs.

Recipe: Brassica Tea Poached Pear – National Hot Tea Month

Brassica Tea Poached Pear Dish

There is no better way to celebrate National Hot Tea Month than with a new tea recipe, but this one is not for your traditional tea cup. Our friend and registered dietitian – Amy Fischer @thegreenfisch – is back with a new receipe that features Brassica® Tea with a poached pear.

Whether you make this as a sweet or savory dish, you will be adding the health benefits of broccoli. Yes, broccoli! Each Brassica Tea bag includes 15 milligrams of the phytonutrient glucoraphanin that is found at the highest levels in broccoli. Studied for decades, the glucoraphanin helps to optimize the body’s own detoxification system. This powerful nutrient tags toxins for elimination while aiding in the acutal elimination process.

Brassica® Tea Poached Pear
Servings: 6

IngredientsIngredients
5 Brassica Tea bags

6 cups filtered water

¾ cup honey

1- 1 inch piece ginger

½ tsp. vanilla bean powder or 1 vanilla bean

3 Bosc pears

Mascarpone cheese, greek yogurt, coconut yogurt, ice cream, etc.

Granola

Parchment Paper

Directions

Bring 6 cups of water to a boil in a large saucepan. Add tea bags to boiling water, remove saucepan from heat and let tea bags steep for approximately 8-10 minutes. Squeeze excess liquid from teas bags in saucepan and discard.Peeling Pears

Add honey, ginger, vanilla bean powder to the tea, stirring until honey has melted. Bring tea to a simmer and cook for approximately 5 minutes.

Peel pears using a carrot peeler and leave stems intact. With a melon baller or small spoon scoop out seeds from bottom of each pear. Add pears to saucepan and simmer for approximately 15 minutes until pears are tender. Remove pears from liquid and let cool.

Boiling pearsContinue to simmer the liquid in pan until it is reduced by about half and thickens. Discard ginger pieces and let tea cool. Cut pears in half and spoon the reduced liquid over the pear. Serve with a dollop of mascarpone cheese, greek or coconut yogurt or a scoop of ice cream and granola.

True Detox Happens 365 Days a Year – 3 Steps to Make it Last

Ashley Koff, RD

3 Steps to Make Your Detox Plan Last All Year from Ashley Koff RD

You are reading the latest detox headlines…

  • You can’t detox your body. It’s a myth.
  • The debate over juice cleanses and toxin removal
  • Detoxify your liver in two weeks
  • Three day detox cleanse

… and you are confused! Rightfully so.

True detoxification doesn’t happen in two days or five days. It happens 365 days a year. Every single body is equipped with its own detox system and the key is to find ways to support it every day.

Ashley Koff, RD, award-winning nutrition expert and creator of the Better Nutrition Simplified Membership, shares three simple steps to help you optimize the body’s detoxification system every day.

No. 1: Tackle Toxins
Limit exposure to, and consumption of, environmental toxins. When you can, opt for organic fruits and vegetables, as well unhealthy-body-graphicwebas natural household cleaners. Alcohol, cigarette smoke and diesel exhaust are other culprits to a stalled detoxification system.

No. 2: Eat Broccoli
Of all the cruciferous vegetables, broccoli has the highest levels of the phytonutrient glucoraphanin (glu·co·raph’·an·in). Studied for decades, glucoraphanin helps to optimize the body’s own detoxification system by upregulating the phase II enzyme system – essentially, it helps to tag toxins for elimination while aiding in the actual elimination process. Add broccoli (and glucoraphanin) to your plate every day with the help of these recipes.

No. 3: Drink to Detox
It is no surprise that our body needs water to function and our detox system is no different. To help get the recommend amount (approx. a half gallon) of water each day, be sure to guzzle some H2O before bed and as soon as you wake up – even before your morning cup of coffee or tea.

You can also get glucoraphanin from truebroc® in some of these Ashley Koff Approved (AKA) products – SulforaClear™ and OncoPLEX™, among others.

Recipe: Broccoli Risotto – Easy Rich and Creamy Risotto

The latest installment of our monthly “Recipe Friday” features an easy risotto recipe that features our favorite cruciferous vegetable – broccoli!  Amy Fisher, RD (@thegreenfisch) created this recipe knowing that the majority of Americans overcook their broccoli.  In fact, a recent survey by truebroc found that nearly 40 percent of Americans are cooking their broccoli for 10 minutes or more (yuck!), which can significantly denature the good stuff, including glucoraphanin!

In this recipe, you only need to lightly steam the broccoli (less than 5 minutes).

Did you know?
1 cup of raw broccoli, chopped, has only 31 calories and boasts more than 2 grams of protein and 15 milligrams of glucoraphanin.


Broccoli Risotto
Servings: 6

Ingredients

1 large head of broccoliBroccoli risotto recipe - ingredients

2 Tbsp. extra virgin olive oil

2 cups vegetable stock2 Tbsp. grass-fed butter

1 medium onion chopped

12 oz. arborio rice

1 cup dry white wine

pinch of saffron threads

1/3 cup freshly grated Parmesan

¼ cup freshly grated pecorino Romano

Directions

Cut broccoli into florets and steam for approximately 4-5 minutes, until tender. Remove from heat, rinse in cold water, drain and set aside.

In a saucepan bring stock to a boil, cover and keep warm.

In a large saucepan, melt 2 tbsp. butter with 2 tbsp. olive oil. Add onion and cook over medium heat for a few minutes until onion is soft and translucent. Add rice and cook stirring to coat it with butter and olive oil. Add wine Broccoli risotto recipe - stovetop cooking photoand simmer until almost evaporated. Add enough stock to just cover the rice and cook until the stock has evaporated. Add saffron to the remaining stock and let it steep. Then, continue adding the remainder of the stock with the saffron slowly, about ¼ cup each time, until the rice reaches the desired tenderness. The risotto is done when the rice is just past al dente and the risotto has a creamy texture, about 25 minutes. Stir in the cheese and fold in the broccoli. Season to taste with salt and pepper.

Recipe: Brassica® Coffee Chocolate Avocado Mousse

Photo of Avocado Mousse Recipe with Brassica Coffee

Are you craving a light yet satisfying dessert that also includes key nutrients for detoxification? Look no further as we are sharing the latest recipe from Amy Fischer RD (@thegreenfisch) that features our new Brassica® Coffee with 15 mg of glucoraphanin from broccoli. We promise this mousse tastes nothing like broccoli, and you’ll get the added detoxification health benefits of this mighty cruciferous vegetable. You can use the light roast or dark roast for this recipe – we went with the dark roast.

The best part? There are only seven ingredients and two steps!

Enjoy!

Brassica® Coffee Chocolate Avocado Mousse
Servings: 6-8avacado

Ingredients

4 avocados

¾ cup cacao

½ cup maple syrup

1/3 cup brewed Brassica® Coffee with truebroc® glucoraphanin

¼ cup coconut sugar

½ tsp. cinnamon

pinch of sea salt

Directions

Photo of avocado mousse recipe in blender.1.) Combine all ingredients in a blender and blend until the texture is smooth and creamy.
2.) Serve chilled and top with whipped cream or coconut cream and roasted nuts.

 

 

 

 

 

Recipe – Grilled Broccoli Salad with Radish

Photo of finished grilled broccoli radish salad

It’s Labor Day! As you prepare to spend time with family and friends, fire up the grill and put refreshing drinks on ice, don’t be afraid to prepare delicious and healthy food that will wow your guests and deliver a kick of detox to your body.

The broccoli and radishes in our new Grilled Broccoli Salad recipe (thank you Amy Fischer, RD – @thegreenfisch) work as a team to help prepare the body for true detoxification. Broccoli florets feature the powerful phytonutrient glucoraphanin and the enzyme myrosinase, which work together to convert glucoraphanin to the potent antioxidant sulforaphane. Radishes are also rich in myrosinse.

Glucoraphanin is converted into sulforaphane via the enzyme myrosinase. This happens when we chew broccoli and break down the cells. Caution – myrosinase will be denatured when cooking. If this occurs, the conversion will take place via the body’s gut microflora, which is the same process if you are consuming glucoraphanin through a fortified food, beverage or supplement.

Try our latest broccoli recipe…on the grill this Labor Day!

Grilled Broccoli Salad with Radish Grilled Broccoli Salad Recipe Ingredients

Ingredients
1 head of broccoli
1 large red onion
2 ears corn
4 small radishes
1 tbsp. olive oil
Balsamic vinegar
salt
pepper

Directions
On a clean grill, coat grill rack with olive oil. Slice broccoli horizontally into medium thick slices. Cut red onion into thick slices. Grill corn in or out of the husk directly on grill or wrap it in aluminum foil and place on edge of grill.Grilled broccoli salad recipe ingredients on the grill

Brush vegetables lightly with olive oil on both sides to coat and season with salt and pepper. Place broccoli, onion and corn on heated grill and cook at medium to low temperature turning frequently to avoid burning. Cook for approximately 5-10 minutes and remove from heat. Mix vegetables together and drizzle lightly with balsamic.

Using a mandolin slice the radish over the salad and serve warm or chilled. Serves 4.

 

Recipe: Crustless Broccoli Quiche

Photo of finished crustless broccoli quiche

Do you need breakfast inspiration? Or, maybe you’re preparing for vacation and you want an easy “make ahead” breakfast option that can be reheated quickly, tastes great and packs a punch of nutrition? Try this mini crustless broccoli quiche recipe created by registered dietitian Amy Fischer (@thegreenfisch). Pair the quiche with a cup of Brassica Tea with 15 milligrams of glucoraphanin from broccoli.

Glucoraphanin 101
Glucoraphanin – while a tongue twister – is a mighty antioxidant found at the highest levels in broccoli. It optimizes the body’s detoxification systems, helping to eliminate toxins and environmental pollutants from the body.

Glucoraphanin is converted into the phytonutrient sulforaphane via the enzyme myrosinase (also found in broccoli). This happens by chewing and breaking down the cells, resulting in the distinct taste (sulfur-like) of broccoli. Or, the conversion will happen in the body’s gut microflora, which is the same process used if you’re consuming glucoraphanin via a fortified food, beverage or supplement.

Recipe: Mini Crustless Broccoli Quiches

Servings: 12 individual quiches

Photo of crustless broccoli quiche ingredientsIngredients
4 cups broccoli florets
1 tbsp. olive oil
1 small onion chopped
2 cloves garlic minced
¼ cup sharp cheddar cheese shredded
¼ cup pecorino romano cheese grated
½ cup whole milk
4 eggs
4 egg whites
1/8 tsp. ground nutmeg
salt and pepper

Directions
Preheat oven to 350 degrees. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; sauté for approximately 1-2 minutes. Add broccoli florets and sauté for approximately 2 minutes; add a pinch of salt and pepper. Remove from heat.

Photo of mini crustless broccoli quiche in muffin panCoat muffin tin lightly with olive oil or use a silicon muffin pan and spoon broccoli mixture evenly into muffin tin.

In a medium bowl combine and beat eggs, egg whites, cheddar, milk, nutmeg, ½ tsp. salt and pepper. Pour mixture evenly over broccoli mixture and then top with grated pecorino romano. Bake at 350 degrees for approximately 30 minutes or until a knife is inserted and comes out clean. Enjoy!

Recipe: Brassica Coffee Mocha Peanut Butter Granola

Brassica Coffee Mocha Peanut Butter Granola

Do you love coffee and granola, but never thought about mixing the two?  We’re here to share our latest Brassica Coffee Mocha Peanut Butter Granola recipe developed by registered dietitian Amy Fischer (@thegreenfisch). It’s the best of both worlds in a bowl, in your yogurt or in the palm of your hand.

Get out of your breakfast slump with this delicious and easy granola recipe.  It’s a perfect on the go snack or breakfast pick-me-up. If you haven’t tried our new Brassica Coffee with 15mg of truebroc glucoraphanin, get yours today at our online store.

Enjoy!

Brassica Mocha Peanut Butter Granola

Yield: 8 cups

IngredientsGranola Recipe Ingredients

1/3 cup 100% pure maple syrup
¼ cup honey
¾ cup crunchy peanut butter (preferably organic)
1 K-Cup® pod of Brassica® Coffee with truebroc™
1 tsp. vanilla extract
3 cups rolled oats
¾ cup unsweetened coconut flakes
1/3 cup sunflower seeds
1/3 cup pumpkin seeds
½ cup cacao nibs
1 tsp. cinnamon
¼ tsp. sea salt
1 cup chopped almonds
1 cup dried cherries

Directions

1.) Preheat oven to 350 degrees. Line a baking sheet with unbleached parchment paper.

2.) In a large bowl combine oats, coconut flakes, sunflower and pumpkin seeds, cacao nibs, cinnamon and salt.

3.) In a small bowl combine maple syrup, honey, peanut butter, Brassica Coffee and vanilla (if using solid honey, you may want to place over very low heat first to make it easier to blend). Mix well until thoroughly combined. Add peanut butter mixture to the oats and stir well until oats are coated.

4.) Place mixture on lined baking sheet and spread out covering the pan. Bake for approximately 30 minutes or until golden brown. Add almonds and cherries, mixing in well and let cool. Once cooled the granola will become crunchy. Store in an airtight container.

Granola Recipe - Baked

Recipe: Brassica Coffee Rub

Photo of Brassica Coffee Rub Final Dish

It’s summer, your glass is filled with fresh brewed iced tea and your grill is fired up to cook your family a delicious meal. Reach for your Brassica Coffee K-Cup® pod and hold on to your taste buds. We have a new recipe from our friend Amy Fischer RD (@thegreenfisch) who incorporated our Brassica Coffee with truebroc glucoraphanin into an amazing rub for your favorite protein (chicken, fish, beef, pork).

Brassica Coffee delivers 15 mg of the powerful antioxidant glucoraphanin from broccoli. When consumed, glucoraphanin helps to trigger antioxidant action lasting up to 72 hours, compared to other antioxidants that typically last only 3 hours.

Brassica® Coffee Rub

Ingredients:

Photo of Brassica Coffee Rub Ingredients4 tbsp. maple sugar or coconut palm sugar or brown sugar

1 K-Cup® pod of Brassica® Coffee with truebroc™

1 tbsp. sea salt

1 tsp. cacao

1 tsp. garlic powder

½ tsp. cumin

½ tsp. cinnamon

Optional: to add heat/spice: ½ tbsp. smoked paprika + 1 tsp. Chile powder

4 6oz. portions filet mignon

Directions:

1.) In a smPhoto of Brassica Coffee Rub Ingredients Mixedall bowl combine all ingredients (except for the meat) together well.

2.) Lightly coat each piece of tenderloin (or protein of choice) with olive oil and then rub approximately 1 tbsp. of mixture onto the meat. Let sit for approximately 1 hour at room temperature, covered, to absorb the spices before cooking.

3.) Keep any leftover rub mixture in an airtight container for ~2-3 months.

Share photos of your Brassica Coffee rub recipes that you create. We’d love to see them and profile them on our blog.

 

Ashley Koff, RD Shares Why Broccoli is Her Favorite Veggie with Dr. Oz

Ashley Koff RD with Dr. Oz and Broccoli

We caught up with award-winning nutrition expert Ashley Koff, RD, creator of the Better Nutrition Simplified Program to learn more about her recent appearance on the Dr. Oz Show and why broccoli is her favorite vegetable.

truebroc: You recently professed your love for broccoli on the Dr. Oz Show. What is it about broccoli that you love so much?
Ashley Koff RD: I was that “strange” kid who always loved eating broccoli. As a kid, I liked the taste and the brightly colored little trees. When I became a registered dietitian, I was excited to learn about all of the important vitamins, minerals and phytonutrients that are packed into my favorite food!

truebroc: What part of the broccoli has the most abundant supply of nutrients?
Ashley Koff RD: Let’s be clear, all of broccoli is good for you. The leaves and the stem have different nutrients and amounts of nutrients than the florets. So I think rather than ask what part has the most abundant supply, I would highlight why I love the leaves (calcium), the stems (fiber) and the florets (lots of vitamins but also the super detox hero, glucoraphanin, that I told Dr. Oz about – that’s where you find the most of it, and broccoli florets have more glucoraphanin than any other food).

truebroc: You mentioned during the show that broccoli is great for detoxing. Why is it such a good detox food?
Ashley Koff RD: So first off, I think it is key for us to be reminded that we all have a detoxification system – the body’s equipped to identify and remove toxins. Thus, the foods that contain the nutrients that support that system – both phases of it – are a major part of our nutrition needs. For example, to convert harmful toxins and used hormones (which can become harmful if not eliminated) into less harmful ones, the body needs lots of vitamins and minerals like B vitamins, magnesium as well as plant nutrients like milk thistle and quercetin to support these efforts. Antioxidants found in colorful fruits and vegetables, as well as the plant nutrients in nuts, seeds, grains and beans that help do the “clean up” work.

Broccoli contains the highest amount of the phytonutrient glucoraphanin, which the body uses as a key detox agent – especially for the second part – to convert and eliminate those tough toxins and used hormones.

truebroc: If people don’t eat broccoli, are there other ways to get the detox benefits of its glucoraphanin?
Ashley Koff RD: Absolutely. You can blend broccoli into your morning shake or smoothie to help mask the sulfur/bitter taste (my friend Tess Masters, aka The Blender Girl, recommends frozen as it virtually eliminates the broccoli taste). Also, a friend and fellow registered dietitian, Amy Fischer (@thegreenfisch) developed this broccoli protein smoothie recipe. Enjoy!

Broccoli Protein Smoothie Recipe

Broccoli Protein Smoothie Recipe

Serving: 1

Ingredients

3 broccoli florets

1/2 pear

1/2 banana

2 tbsp. protein powder

1 cup almond milk

1/2 cup coconut water

1/4 tsp. vanilla bean powder

Directions

Add all ingredients to high-speed blender and enjoy. Optional: add ice.

Broccoli Protein Smoothie