Broccoli Spread on Toasted Wheat Bread
It’s so important to eat your vegetables-- a large, colorful variety of them. The best way to get the most bang for your buck (I mean, the most nutrition) is to eat those veggies RAW. Here is one way to sneak some raw broccoli into a tasty appetizer that your dinner party guests and even your kids can enjoy.
Broccoli is great for colon health because it contains a good amount of fiber and magnesium. Fiber keeps the bowels moving toxins out of the body, and research shows magnesium can cut your risk of colon cancer. Broccoli also has calcium, phosphorus, and lots of vitamins A, C & K. Pairing the broccoli with whole wheat bread provides even more dietary fiber.
Olive oil is digested and absorbed really well in the body, and it stimulates the absorption of various nutrients like magnesium. Studies have shown that this oil helps protect against colon cancer. Virgin olive oil, which hasn’t been refined, has the highest level of antioxidants.
This appetizer looks merely like a piece of bread topped with cream cheese and a little broccoli. However, there’s an unsuspecting burst of lemon flavor and a nice out-of-the-oven crunch that makes this fun to eat.
Ingredients (Serves about 10 to 12):
- 1 broccoli crown
- 1 unsliced loaf of whole grain wheat bread (loaf not more than 4 inches wide)
- A few tablespoons of virgin olive oil
- 1 (8 oz.) container of spreadable low-fat cream cheese
- 1 large lemon
- Preheat oven to 350 degrees.
- Cut bread loaf into ¼ inch slices (around 24 total slices if possible). Lay the slices out on 2 cookie sheets or pans covered with parchment paper.
- Pour a few tablespoons of olive oil in a small bowl and, using a spoon, drizzle a little oil on each slice and spread it out (you can use a knife to spread it out more).
- Chop broccoli crown into small florets. Place 1 cup of the florets into a blender, and pulse them a couple times to break the broccoli into smaller bits and set aside.
- Put bread slices in oven for about 12 minutes or until toasted.
- Place softened cream cheese in a medium bowl. Stir in about 1 tbsp of lemon zest and then cut the lemon and squeeze 1 tbsp of lemon juice into the mix.
- Stir the blended broccoli into the cream cheese mixture until mixed well.
- When you take the bread out of the oven, let it cool for a minute. Then, place slices on a tray. Using a knife, spread the lemon broccoli cream cheese onto each slice.
- Chop up some of the remaining florets into small pieces to sprinkle on top of the cream cream spread. Serve from the tray.