Men\'s Health UK - 10.2019

MEN’S HEALTH 21

03

Purple sprouting

broccoli, 500g

Sunflower oil, 100g

Black garlic, 20g

Dijon mustard, 1tbsp

White wine

vinegar, 1tbsp

Toasted almonds, 30g

METHOD

Toss the broccoli in sunflower oil and

season with salt. Weather permitting,

char on the barbecue. If not, roast

at 200°C in an oven until the leaves

start to blacken and crisp. Meanwhile,

blend the cancer-fighting black

garlic and metabolism-firing mustard

with the vinegar and remaining oil.

Toss with broccoli while it’s still hot,

then transfer to a serving plate and

scatter with the almonds.

AB

A head of Romanesco

Pecorino, 100g

Watercress, 100g

Olive oil, 25g

A squeeze of lemon

Salted anchovies, 100g

METHOD

Break the romanesco into florets,

then shave each one to 2mm thick.

Shave the pecorino to the same

thickness, then wash the watercress.

Whisk the oil and lemon together and

season with cracked black pepper

and salt. Toss the romanesco, pecorino

and watercress with the vitamin

C-rich dressing, then place onto

a serving plate and scatter with

the protein-packed anchovies.

C D

SPINACH

Popeye was

onto something. This

leafy green boasts a

triple threat of bone-

strengthening calcium,

energy-boosting iron

and magnesium.

EDAMAME

It’s a vegan

bodybuilder’s favourite,

and with good reason:

the edamame bean is

one of the most dense

sources of plant-based

protein on the planet.

KALE

It has enjoyed a

wave of good PR

in the wellness industry

over the years, thanks

mainly to its near-

supernatural nutrient

density, which fuels

healthy muscle growth.

GREEN

GIANTS

You don’t need

meat to build

muscle – here are

three ingredients

that won’t cause

your gains to wilt

A

04

BROC

PARTY

05

RUB OF THE

GREENS

Long stem broccoli,

8 stems

Fresh ginger, 10g

Miso paste, 50g

Rice noodles, 200g

Silken tofu, 100g, diced

Spring onions, 2, sliced

Coriander, 10g, chopped

METHOD

Chop the long stem into 2cm pieces.

Grate the ginger. Sauté the broccoli for

one minute in a little oil, then add the

ginger and cook for a further minute.

Remove from pan and set aside. Boil

500ml water and add the gut-friendly

miso. Simmer for a minute, then

remove from the heat. Soak the

noodles in the miso water then, when

soft, combine with the tofu, onion and

cholesterol-friendly coriander. Divide

into two bowls and slurp away.

DOCTOR’S ORDERS SAUTÉED LONG STEM IN MISO

HEARTTT HEALTHY BBQ PURPLE BROC AND BLACK GARLI- C

A PLAN FOR

ALL SEASONS

The beauty of broccoli

is that, with so many

varieties, one is always in

season, guaranteeing you

maximum nutritional

payload per portion.

“Romanesco covers

the winter months,”

Thompson explains.

“Purple sprouting is

best in spring, and long

stem comes through in

summer. The general

variety is available any

time.” These recipes,

each serving two, from

Thompson and Cub, will

help you make the most

of it all year round.

A head of calabrese

broccoli

Nori, 2 sheets

Salt, 5g

Sesame oil, 2tsp

A clove of garlic, diced

A red chilli, finely diced

METHOD

Remove the florets and shave to create

couscous. Toast the mineral-rich nori

for two minutes in a 180°C oven, then

grind up with the salt. Cut the stalk in

half and boil for six minutes, until soft

but with bite, then season generously

with the nori salt. In a heavy-based pan

gently heat sesame oil, then add the

garlic and chilli. Allow to soften without

adding colour, then add the couscous.

Add a little water to loosen, then plate

up with the stalk steak on top.

LEAN STALK STEAK WITH BROCCOLI COUSCOUS

BULK-UP ROMANESCO AND ANCHOVY SALAD

WORDS: BOBBY PALMER | PHOTOGRAPHY: LOUISA PARRY I FOOD STYLING: TAMARA VOS