Vegan, Dairy Free, High-Protein
Broccoli and butter bean bake
20 mins
Easy
2 Servings
Here’s our creamy broccoli and butterbean bake with salmon/tofu that can be enjoyed by the whole family but also contains ingredients that are especially geared towards women who may need support with as their hormones begin to fluctuate.
Brilliant Bases Used In This Recipe
Vegan béchamel
About This Recipe
Here’s our creamy broccoli and salmon/tofu bake that can be enjoyed by the whole family but also contains a number of ingredients that are especially geared towards women who may be at the stage of life where their hormones are starting to fluctuate.
The key ingredient of course is the salmon. Aim for organic and wild if possible. It’s packed with protein and omega 3 fats, which can help reduce inflammation and support production of 2-hydroxy oestrogens – which are the ‘good’ oestrogens.
For a vegetarian option, you can replace the salmon with firm tofu which is high in phytoestrogens that may help support hormone control.
We also have the broccoli here – a nutritional superstar all-round thanks to high levels of vitamin C, but which also contains glucosalinates, substances that may help reduce incidences of breast cancer but is also beneficial to the ratio of those good oestrogens we mentioned previously in relation to the less desirable 16 alpha hydroxyestrone.
We’re using butter beans as a base… high again in phytoestrogens and bringing it all together with our fabulous Brilliant Base Vegan Béchamel which is made from gram flour and soya milk, again both high in phytoestrogens.
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Ingredients
600g/21oz BB Vegan béchamel
200g/7oz Fine tender stem broccoli (raw) OR blanched regular broccoli
2 x 150g/5oz salmon fillets OR 300g smoked firm tofu dabbed dry and cubed
280g/9.5oz drained canned organic butter beans
50g/1.8oz pulsed organic cashew nuts
2tsp soft herbs (basil, Thai basil or coriander) chiffonaded
Salt and pepper to taste
Nutrition Per Serving
Calories
770
Fats
45G
Carbs
40G
Protein
50G
Method
Make the béchamel as per the recipe video below
Pre-heat the oven to 180C/360F (fan) or 200C/390F (convection)
Fold the butter beans and broccoli with the béchamel
Spread out in a deep-ish ovenproof serving dish
Put the salmon fillets or cubed tofu onto the béchamel mix and press down lightly
Season the top with sea salt and ground pepper, then sprinkle with the crushed organic cashew nuts
Bake in the centre of the oven for 18-22 minutes until the fish/tofu is just cooked, nuts golden and sauce heated through
The broccoli, beans and fish/tofu will release a little moisture which the béchamel sauce will capture
Serve with chiffonaded herbs as per the video below
