Friday Food Couples – Broccoli & Sesame Oil


BROCCOLI is a member of the cabbage family and has ancient beginnings, dating back to Roman times.  It has been shown to aid many conditions and packs a more powerful nutrient punch than any other veggie.

It contains high levels of vitamin C, it’s full of fiber and has detoxifying properties to help to cleanse the liver.  It is rich in iron and helps to treat anemia.  It also contains calcium and magnesium which are both vital for bone health.

Broccoli contains several chemical compounds including vitamin A; beta-carotene, known to inhibit the activation of cancer cells.  As broccoli can increase vitamin A in the body, it also helps to improve various skin conditions and is also packed with B-vitamins.

Zinc enhances mental alertness, vitamin B5 helps the body to metabolize fats into energy and folic acid encourages the production of serotonin, a mood-lifting chemical in the brain.



Tiny SESAME SEEDS can add both taste and essential nutrients to a variety of sweet and savory dishes.  They are also a brilliant non-dairy bone-builder as they are a fantastic source of calcium.

Sesame seeds have a nutty flavor and are slightly crunchy in texture to eat. The seeds can be made into a number of products, such as sesame oil which is highly resistant to rancidity and tahini, a sesame seed paste, or they can simply be scattered over stir fries, salads or pasta.

Rich in zinc and vitamin E, they are powerful immunity boosters. They also contain a host of B-vitamins to support the nervous system and to help the body to cope with stress, as well as selenium to stave off wrinkles and keep the skin looking young.  The seeds and oil are both rich in calcium and magnesium.

The seeds (a good source of vegetarian protein) are packed with omega-6 fatty acids for healthy skin and hair; while the oil contains omega-9 fatty acids to benefit the heart  by reducing cholesterol levels.


3 tbsp nut oil

1 tbsp sesame seeds

thumb sized piece of root ginger, peeled and grated

2 garlic cloves, minced

1/2 broccoli head, broken into small florets

3 carrots, peeled and cut into long thin slices

1/2 cabbage, cored and shredded

sesame oil, for drizzling

In a wok, heat the nut oil and sesame seeds until the seeds start to toast.

Add the ginger and garlic, cook for 30 seconds then add the vegetables.

Combine well, turn down the heat to low and fry for a further 5-10 minutes.

Serve with a drizzle of sesame oil.



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