Roasted Broccoli & Red Capsicum

Here is a super simple but unbelievably delicious recipe. A perfect side dish in winter or summer and can be eaten hot or cold.

A perfect side dish in winter or summer and can be eaten hot or cold. If you want to get a little fancy add some cherry tomatoes, just place them whole in the oven with the other ingredients.

You may notice that olive oil features in many of my recipes. I use it for baking, roasting, bread making, stir-frying, in dressings and just sprinkled over my salads with some balsamic vinegar. There are a few of reason for this.

Taste, I love the peppery flavour of a good olive oil. One of the best I have come across for flavour and for everyday use is PAMS extra virgin olive oil (EVOO). I get it from Pak n Save. Great flavour, great value.
High smoking point. A good quality EVOO can get very hot (approximately 210°C) before it starts to burn and create harmful chemicals. This is due to its antioxidant and monounsaturated fat content.
Health benefits. Olive oil is an unsaturated fat, and mainly monounsaturated fat.

We need fat in our diet and unsaturated is the best for our heart. Some studies show olive oil helps lower LDL cholesterol levels. High LDL cholesterol has been linked the heart disease and strokes so replacing saturated fats with unsaturated fats is good for our hearts.

How can you tell if a fat/oil is saturated or not? Well, easy. If it’s solid at room temperature its saturated, if its liquid its unsaturated. Go for unsaturated fats where possible. Your heart will thank you for it.

Here is a super simple but unbelievably delicious recipe. A perfect side dish in winter or summer and can be eaten hot or cold.

Ingredients

2 broccoli heads cut into florets
1 red capsicum, sliced

2 cloves garlic, sliced

2 Tbsp olive oil

¼ tsp salt

¼ tsp freshly ground black pepper

Method

Preheat oven to 190°C, place broccoli, capsicum, cloves, olive oil, salt, and pepper on a baking tray, toss to coat.
Bake for 10 minutes or until lightly browned, stirring after 5 minutes.

Tip:

If you want to get a little fancy add some cherry tomatoes, just place them whole in the oven with the other ingredients. I also like to add seed to the recipe, a tablespoon of large seeds (pumpkin, sunflower) or a teaspoon of smaller seeds (sesame, linseed, poppy).

Kai tōtika

Roasted Broccoli & Red Capsicum

Here is a super simple but unbelievably delicious recipe. A perfect side dish in winter or summer and can be eaten hot or cold.

A perfect side dish in winter or summer and can be eaten hot or cold. If you want to get a little fancy add some cherry tomatoes, just place them whole in the oven with the other ingredients.

Ingredients

Method