By Dr. Katie Takayasu
I used to think frozen broccoli is one of the grossest frozen vegetables. That is until I learned how to roast it correctly.
Thank you, Real Simple magazine! One night while waiting for the kids to come home I stumbled across an article about how to make frozen vegetables taste better. I had a rogue bag of broccoli in the freezer and about 20 minutes to spare, so I gave their method a whirl. And voila! My family didn’t even know the difference.
Frozen can be better than fresh
We know frozen vegetables can actually be more nutritious than fresh vegetables because they are often flash frozen at the peak time of freshness. They’re so convenient because they don’t really go bad, and – even better – you don’t have to chop them which makes prep a breeze. And at a few dollars per bag, they don’t break the bank.
Broccoli is one of my favorite vegetables because its little branches pick up olive oil and spices so easily, and roasting brings out its intrinsic sweetness. Here’s just a little about broccoli to seal the deal in case you’re on the fence:
Vitamin C
Broccoli is incredibly rich in vitamin C
Supports immune function, collagen production, and antioxidant defense.
One cup of cooked broccoli provides ~135% of the Daily Value (DV) of Vitamin C.
Vitamin K1
Crucial for blood clotting and bone health. One cup provides over 100% of the DV of Vitamin K1.
Folate (Vitamin B9)
Important for DNA synthesis and cell growth, especially during pregnancy. One cup offers ~15–20% of the DV of folate.
Vitamin B6
Helps in mitochondrial energy metabolism and neurotransmitter synthesis. Provides around 10% of the DV of vitamin B6 per cup.
Prep Time 0 minutes
Cook Time 20 minutes
Ingredients
1 bag frozen organic broccoli florets
1-2 tablespoons extra virgin olive oil
Garlic powder
Coarse sea salt
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Directions
Place a sheet pan in the oven and preheat to 450 F (or 425 F convection) so the pan is nice and hot. Place the frozen broccoli on the pan and put in the oven for about 10 minutes until it starts to turn golden.
Remove the pan from the oven and add 1-2 tablespoons of olive oil, a healthy sprinkle of garlic powder and salt. Stir around the pan to ensure even coating. Then return to the oven for an additional 10-15 minutes more.
Enjoy!
