This oven roasted broccoli and cauliflower recipe is the perfect quick and yummy lunch to make on a busy day or a nice side with any dinner. And yep, it’s packed with essential nutrients, too!
What’s the best way to enjoy veggies?
If you’re starting to get low on recipe ideas for your Daniel fast or simply adding more veggies in your family’s diet, this healthy oven roasted broccoli and cauliflower dish is just what you need.
Spice up each meal and get excited again about your veggies. Rekindle that love affair with your greens, which is exactly what this recipe will do for you.
Move over bland, steamed broccoli and cauliflower and make way for this super tasty dish that you may have never thought would include these veggies.
What’s our secret recipe for today??
Keep reading and learn something new to surprise your family tonight!
Roasted Broccoli and Cauliflower Nutrition Facts
Daniel Fast recipes don’t have to be dull and tasteless.
In fact, this recipe I’ll share with you today is so tasty, you’d fall in love with it even if you’re not doing a fast.
But before we dish out our oven roasted broccoli and cauliflower recipe, let’s talk about the good stuff about these veggies.
Basically, broccoli and cauliflower are cruciferous vegetables. They’re from the same family as cabbage, Brussels sprouts, and kale.
These vegetables are loaded with numerous health benefits and nutrients that help your body to thrive. For instance, they contain special compounds called glucosinolates, something unique about cruciferous vegetables.
What’s great about glucosinolates?
They’re essential for cancer prevention as they neutralize carcinogens, the nasty things that cause cancer. But not only that… Glucosinolates even change your cell growth and stop uncontrolled cancer growth.
That’s massive if you need an all-natural way to keep yourself healthy and strong.
Let’s keep it real.
Broccoli and cauliflower don’t really taste super exciting on their own.
But with just a little magic here and there, just like my oven roasted broccoli and cauliflower, you’ll enjoy munching on these vegetables and continue to reap the amazing benefits in them.
For instance, it’s a powerhouse of key vitamins that your body needs to thrive.
If you initially thought vitamin C is only in fruits, think again.
Even veggies such as broccoli and cauliflower contain a good amount of vitamin C.
These two vegetables are rich in vitamin C that supports the production of collagen for healthy skin, cells, and tissues. By simply consuming a cup of chopped broccoli and cauliflower, that should give you 81.2 mg of vitamin C and 51.6 mg, respectively.
More reasons to eat these veggies every day!
Another vitamin that’s quite abundant in broccoli and cauliflower is vitamin K.
It’s a vitamin that supports a healthy blood clot formation.
Without this vitamin, you’ll suffer from spontaneous bruising and bleeding because your body can’t clot efficiently enough. It’s also why it takes longer for your wounds to heal if you are deprived of this vitamin.
But aside from the blood clotting power that it gives to your body, broccoli and cauliflower offer one more thing - bone health and development.
With this vitamin, your bone cells are able to produce essential proteins that are a prerequisite to the formation of healthy, new, strong bone tissues that are mineralized.
Can’t beat that!
How to Get More Broccoli and Cauliflower in Your Diet
Now that we’ve established the fact that broccoli and cauliflower are great for you, the next question is this:
How can you incorporate these vegetables to your regular diet or while you’re doing the Daniel Fast?
It’s pretty easy, actually.
You can enjoy these veggies steamed, making it a super simple, really quick dish to make.
But if you want your meal to have more taste than something plain and boring, you can change things up and put a little oomph to these vegetables.
You can make a dip out of these veggies, or maybe mix them into your pasta, or sip a nice bowl of broccoli and cauliflower soup.
Oh, but it doesn’t end here.
Oven Roasted Scrumptious Broccoli and Cauliflower Recipe
Okay, so broccoli and cauliflower are super healthy and good for you.
But the question is, how do you actually eat these veggies without thinking you’re tasting cardboard meals???
By enjoying these veggies roasted.
My scrumptious oven roasted broccoli and cauliflower is an easy, tasty, and quick way to prepare these vegetables and create gourmet-quality meals without the LOOOONG cooking and preparation time.
How great is that??!!
So let’s go ahead and check out this nutrient-dense and flavorful oven roasted broccoli and cauliflower recipe. Don’t be surprised if your family feel like going for seconds!
Quick and Tasty Oven Roasted Broccoli and Cauliflower Recipe
- 6 cups bite-size fresh broccoli and cauliflower florets mixed
- 2 to 3 tablespoons extra virgin olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 garlic cloves minced
- 3/4 teaspoon crushed red pepper
- Preheat to 425 °.
- Toss broccoli and cauliflower in a large bowl with olive oil, salt and black pepper.
- Add garlic and crushed red pepper; toss well to thoroughly coat all pieces.
- Coat a shallow baking pan (10x15x1-inch jelly roll pan) with cooking spray and arrange vegetables in single layer.
- Roast 10 to 15 minutes or until slightly tender and beginning to brown but not burned.
- Stir all vegetables once during cooking time.
- Serve immediately.