9 Minute Broccoli

9 Minute Broccoli

I was invited to a women’s empowerment event a few years ago to discuss the nexus between mental health and what we eat. Johns Hopkins psychiatrist Dr. Milena Smith began the day with a useful acronym for managing the stressors in our lives – NEST. Nutrition, Exercise, Sleep and Therapy she said, all contribute to balance and general wellness. I have a hard time getting all four of the areas right on a daily basis. My 9 Minute Broccoli recipe can help us achieve in one area at least.

When it comes to our diets studies at NIH and Harvard University indicate Omega-3 fatty acids are an effective therapy for mood disorders ranging from major depression and postpartum depression, to bipolar disorder and schizophrenia. Good sources are flax seeds, wild-caught salmon, catfish, tuna, scallops, walnuts, basil, oregano, spinach, and Tulsi Tea. Chinese broccoli contains Omega-3’s as well, so the 9 Minute Broccoli technique is an ideal way to prepare it.

A beautiful presence ran an organic acai bowl food truck near where I live called the Purple Tree Truck. I planned to feature Andre here on Collards. Now I am forced to feature him posthumously due to mental illness. I cannot over express the beauty of his essence. My first memory of him is when he helped me remove a heavy table from the trunk of my car. My most vivid last memory of him is us sharing a piece of his veggie burger from the back of his solar powered truck; he too was powered by the Sun, gentle and generous. Rest well my dear. Give someone their flowers while they can enjoy them by preparing Simple Spring Scallops and the 9 Minute Broccoli.

If you think you may benefit from talking to someone here are some online resources. Stress levels are at an all time high. Please remember you are not alone. If you would prefer, reach out to your primary care physician but reach out.

Broccoli Spears are washed and seasoned in preparation to be cooked for about 8 minutes in the oven.

9 Minute Broccoli

A quick, healthy method for making delicious vegetables.
Prep Time 1 minute
Cook Time 8 minutes
Course Appetizer, Main Course, Side Dish, Snack
Cuisine African American
Servings 6 servings


  • Large Baking Pan or Cookie Sheet
  • Paring Knife
  • Foil


  • 1 Medium Head of Organic Broccoli
  • Organic Toasted Sesame Oil
  • Fish Sauce To taste. You can also substitute plain salt.
  • ½ Lemon Juice Optional
  • 2-4 Dashes Shichimi Togarashi Optional


  • Preheat oven to 400 degrees.
  • Wash vegetables. Take broccoli and cut off the bottom ¼ inch of each stem, and then cut stem in half.
  • Cover cookie sheet with foil. Arrange vegetables onto cookie sheet allowing space for each.
  • Drizzle toasted sesame oil and fish sauce over broccoli ensuring the vegetables are thoroughly coated. Squeeze a lemon wedge over vegetables if desired making sure no seeds are expelled.
  • Place pan into oven for 4 minutes.
  • Turn pan around 180 degrees and cook for 4 additional minutes.
  • Remove from pan from oven and serve.
Keyword African American Cuisine, Broccoli Recipes, Easy Side Dishes, Easy Vegetable Recipes, Keto Recipes, Plant Based Recipes, Side Dishes, Vegan Recipes, Vegetable Ideas, Vegetarian Recipes

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