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Sesame Broccoli Poppers

Cook Time:
25 mins
Prep Time:
10 mins

Chef notes

Broccoli is part of the cruciferous vegetable family, a class of vegetables that are excellent for detoxification liver support, and have anti-estrogen effects, which can reduce the risk of fibroids, polycystic ovary syndrome (PCOS), and some hormone-sensitive cancers.

The sauce makes this dish. Double it so you can use on other vegetables, grains and proteins.

Technique tips: Broiling the broccoli at the end of cooking helps to make them crispy and golden, but be careful not to burn them; I like to check every 60 to 90 seconds to make sure they don’t overcook.

This recipe works well in an air fryer as well! Reduce the heat to 370 F and cook for 4 to 5 minutes, toss in the sauce, and cook for an additional 4 to 5 minutes. Skip the broil at the end.

Swap option: You don’t have to use gluten free flour, but it works just as well as regular all-purpose flour. If you’re making this for kids, omit the red pepper flakes so it won’t be too spicy for them.


  • 1 cup gluten-free all-purpose flour
  • 1 cup plus 1 tablespoon water
  • 2 tablespoons sesame seeds, divided
  • 3 cups broccoli florets (from about 1 head of broccoli)
  • 1 tablespoon white miso paste
  • 1 tablespoon tamari
  • 1 teaspoon freshly squeezed lime juice
  • 1 tablespoon coconut aminos
  • 1 tablespoon toasted sesame oil
  • 1/2 teaspoon red pepper flakes



Preheat the oven to 400 F. Line a baking sheet with parchment paper.


In a medium mixing bowl, whisk together flour, 1 cup of water and 1 tablespoon of sesame seeds.


Dip the broccoli florets in the flour mixture one at a time, then place them on the prepared baking sheet. Bake for 10 minutes.


Meanwhile, in a medium mixing bowl, whisk together white miso paste, 1 tablespoon of water, and tamari until combined. Add lime juice, coconut aminos, sesame oil, red pepper flakes and remaining sesame seeds.


Remove the broccoli from the oven and add to the bowl with the sauce, tossing until well combined. Return the broccoli to the baking sheet and bake for 10 minutes more.


Turn the oven to broil and broil for an additional 2 to 5 minutes, checking every minute to make sure the broccoli does not burn.

Excerpted from "Foodwise." Copyright © 2023, Mia Rigden. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.