Loaded Broccoli – Vegetarian

Loaded Broccoli makes a great Fast Day (FD) Meatless Main or meatless entrée. Vegetarians and omnivores will enjoy this dish that satisfies the desire for loaded baked potatoes without all the calories. Join Susie T. as she explains the best way to make Loaded Broccoli and the importance of eating good protein.

It’s hard to find great, vegetarian protein alternatives if you are eating a purist, paleo or primal alternate day fasting plan. GMO (genetically modified organism) is out. Soy is generally excluded from a paleo/primal diet because most soy comes from GMO plants and because of potential hormone disruption and pro-inflammatory profiles. So what do you do to ensure you consume enough protein as an intermittent fasting vegetarian?

loaded-broccoli2

Vegetarian Loaded Broccoli makes a great Fast Day (FD) Meatless Main

Remember, you don’t HAVE to eat low carb while following an intermittent, alternate day fasting lifestyle. We just tend to prefer eating low or controlled carb, keto-style foods, because protein-rich foods  are highly filling and are nutrient dense, resulting in less Fast Day (FD) hunger. Controlling carbs helps regulate blood sugar and insulin, which means, for most, that Fast Days (FDs) are easier. And I don’t know about you, but easy, hunger-free FDs is the name of the game.

It is possible to eat low calorie, but high carb protein substitutes such as pasta, beans and rice, and others—to ensure meeting the WHO and RDA minimum 0.8g/kg of LBM (Lean Body Mass) per day. But those choices are also pretty high calorie and high glycemic, which could lead to more hunger. (Remember, If you’re off a few grams of protein now and then,  it’s not a big issue, but if you continue to routinely eat a low protein diet, problems arise: lean muscle loss, slower tissue repair, infections, lower immunity, greater inflammation, fatigue, slower metabolism, hair loss, teeth loss, osteoporosis, vitamin and mineral deficiencies, even death.

 

The Most Obvious Low-Carb, Vegetarian Protein Choices

Dairy

Cheese (more dairy)

Eggs (if you allow ovo-vegetarian foods)

Fish/Seafood (if you allow pescatarian foods)

Whey Protein (more dairy)

Casein Protein (more dairy)

Pea Protein

Hemp Protein

Rice Protein

Quorn (made from mushrooms, so possible mycotoxin and allergic reactions)

Seitan (made from wheat, so contains gluten)

TVP (Textured Vegetable Protein – contains soy)

 

microwave-broccoli

Broccoli is a great source of vitamins and minerals, phytochemicals, soluble fiber and anti-oxidants.

Because protein is such a big deal, we believe, vegetarians who don’t eat eggs or seafood should choose protein substitutes such as GMO-free soy protein substitutes, and possibly Quorn protein substitutes, in addition to appropriate protein powders and quality dairy in order to meet RDA protein minimums.

Loaded Broccoli is a quick and delicious (and comforting) Fast Day (FD) vegetarian entrée. Fast Days Healing Days calls them Meatless Mains and we have some doozys! In less than 15 minutes you can have a delicious pile of low carb, keto, primal and very diabetic friendly broccoli that completely satisfies any desire for a loaded, stuffed baked potato. The bonus is that each serving packs as much as 34g, or more, of high quality protein into each serving. Enjoy!

 

A Word About Soy

If you have had a hormone positive cancer, please follow your doctor’s orders regarding soy consumption. The science is still inconclusive whether soy is an anti-cancer food or proliferates its growth. Some food manufacturers such as Boca and Annie’s claim to be 100% GMO-free.

 

 

 

Loaded Broccoli – Vegetarian

Prep Time: 10 minutes

Cook Time: 4 minutes

Total Time: 14 minutes

Yield: 1 Serving

Serving Size: 1 Recipe

Calories per serving: 304

Loaded Broccoli – Vegetarian

Loaded Broccoli makes a great Fast Day (FD) Meatless Main or meatless entrée. Vegetarians and omnivores will enjoy this dish. It satisfies the desire for loaded baked potatoes without all the calories. Join Susie T. as she explains the best way to make Loaded Broccoli. Learn why getting the right kind of protein is important.

Ingredients

6 ounces broccoli, steamed
1 teaspoon unsalted butter, melted
1/2 cup reduced fat cheddar cheese, shredded
2 tablespoons Garlic Herb Whipped Cream Cheese Spread—or 1 wedge Laughing Cow Lite Cheese
2 ounces non-fat Greek yogurt, about 3 tablespoons
2 tablespoons green onion, chopped
2 tablespoons vegetarian bacon bits
Topping (Optional )
1/4 cup Boca Crumbles
Non-Vegetarian Variation (Optional)
2 bacon strips
¼ cup 90/10 ground beef crumbles, cooked—or extra-lean ground turkey crumbles, cooked

Instructions

    Split broccoli crown in half. Place cut side down on microwave safe dish. Wet a microwave safe paper towel with water. Squeeze out excess water and cover broccoli with wet paper towel. Microwave on high for 2 to 2 1/2 minutes. Remove from microwave and discard paper towel.
    Drizzle with melted butter and sprinkle with sea salt and pepper. Top with shredded cheddar. Nuke for 30 seconds to melt cheese slightly.
    Mix non-fat Greek yogurt with Dijon (I like country-style Dijon) and mound on top of loaded broccoli. Top with chopped red onion or green onions and crumbled bacon strips of bacon if making the non-vegetarian version. For only 35 additional calories, add about 7g of protein to this meal by adding 1/4 cup of Boca or vegetarian crumbles.
    Serve while piping hot!
    For Non-Vegetarian Version: Cook bacon and any meat crumbles desired. Replace the vegetarian bacon bits and crumbles with the full-meat counterparts.

Notes

Such a quick and easy meatless Fast Day (FD) meal. If you want to take this from vegetarian to omnivore, replace vegetarian bacon bits and crumbles with real bacon and cooked ground turkey. Pre-cook proteins, and pre-shred cheese for faster meals. Store in zip top bags. Keep the yogurt-sauce made up in the fridge for an even quicker Fast Day (FD) preparation.

Serving Ideas Serve with any grilled or pan-seared protein.

Nutritional Information

Loaded Broccoli Vegetarian Version Without Veggie Crumbles Per Serving: 304 Calories; 14g Fat (38.9% calories from fat); 28g Protein; 20g Carbohydrate; 5g Dietary Fiber; 33mg Cholesterol; 15g Net Carbohydrate

Loaded Broccoli Vegetarian Version With Veggie Crumbles: 339 Calories; 14g Fat (34.7% calories from fat); 34g Protein; 23g Carbohydrate; 6g Dietary Fiber; 33mg Cholesterol; 854m; 16g Net Carbohydrate

Loaded Broccoli Non-Vegetarian Version Without Meat Crumbles: 302 Calories; 17g Fat (48.6% calories from fat); 26g Protein; 14g Carbohydrate; 5g Dietary Fiber; 44mg Cholesterol; 9g Net Carbohydrate

Loaded Broccoli Non-Vegetarian Version With Meat Crumbles: 347 Calories; 18g Fat (44.2% calories from fat); 36g Protein; 14g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 9g Net Carbohydrate

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Copyright © 2012 Fast Days Healing Days . All rights reserved.

Author: Susie T. Gibbs

SusieT is passionately committed to seeking studies and research detailing the most effective strategies for killing inflammation, boosting health, increasing energy and expanding longevity through nutrition. Seeking health through ancestral principles and making darn good food while traveling along life’s path to better health occupies a key place in her personal food philosophy. SusieT develops recipes and writes about cooking, food, health and nutrition news. Find her latest work in CarbSmart Magazine, a digital magazine from the leaders in low carbohydrate information. A two-year survivor from late stage, hormone-positive breast cancer, SusieT encourages everyone to meet their kitchen and begin a love affair with life and cooking good, clean, nourishing meals. The life you save could be your own. Email SusieT with questions and suggestions for new 5:2 and 4:3 ADF/EOD recipes.

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