Holy Broccaumoli

Holy broccaumole, I’ve been busy. Between powerlifting training, freelance design clients, helping out with the new local chapter of ANB and organising the reprint of Healthy Helpings (nearly sold out!); I haven’t had time to scratch myself.  Dishes have been piling up around my computer and creative moments in the kitchen have been way too few and far between.

Broccaumole © Michelle Koen

This little gem of a dish emerged late one Friday evening, when I was faced with the last remaining items from the previous Saturday’s farmers market.  A slightly too ripe avocado and some tired looking broccoli. My friend Jude had told me how she likes to make broccoli mash with avocado stirred through and I’d been meaning to try it for while. As I blended the avocado into the puréed broccoli my mind started to wander ‘south of the border, down Mexico way’. I rescued the last few sprinkles of some spring onions and red capsicum from a container in the fridge and a teensy squeeze of a once loved lemon. Darn, that was a nice way to end a week!

That was 3 weeks ago. Since then I’ve left avocados to ripen too long by the time I’ve remembered to buy broccoli, or been out of broccoli when I’ve had a nice new avocado. Good things come to those who wait, and finally I’ve had time to get back in the kitchen. A few planned tweaks for a bit more colour, and some creamy, zingy result.


  • 200g of broccoli florets (about 1 large bunch, stalk removed) cut into bite-sized pieces
  • 1 clove (½ tsp) garlic, finely chopped
  • ½ avocado
  • ½ lime, juice only (2-3 tsp)
  • ¼ red onion, finely diced
  • ¼ red capsicum, finely diced
  • ½ long red chilli, finely chopped (optional)
  • salt to taste

  1. Bring a large pot of salted water to the boil.
  2. Add the broccoli and once the water returns to a boil cook for 4 minutes, or until soft but still bright green.
  3. Drain and rinse briefly under cold water. Place in a food processor along with the garlic and purée until mostly smooth.
  4. Add the avocado and lime. Purée for until combined.
  5. Stir through the onion, capsicum and chilli. Season with salt to taste.

Substitutes & Alternatives:

 If you don’t have food processor, a stick blender or potato masher could be used.

Preparation time: 11 minute(s)

Cooking time: 4 minute(s)

Diet tags: Reduced carbohydrate, Gluten free

Number of servings (yield): 2

Calories: 124

Fat: 8.9

Carbs: 2.3g

Fibre: 5.5g

Protein: 5.8

About Michelle

Michelle is passionate about showing people how easy it is to prepare food that is healthy and packed full of flavour. She has just completed her first recipe book, Healthy Helpings: fast food for fit physiques. She began sharing her love of food in 2007, when she produced two series of the online cooking show ‘Healthy Helpings TV’, making fast food healthy and healthy food fast. In 2008 she competed in bodybuilding as a novice figure shaping competitor and she remains passionate about physique sports. She was a 2009 Australian Masterchef semi-finalist, and contributes articles to Oxygen Magazine Australia. Michelle lives with her husband on the Fleurieu Peninsula in South Australia, where she loves to search out new ingredients and food ideas from local farmers markets, health food shops and ethnic grocers, and take her two dogs on long rambles through the vineyards. Find out more about Michelle's book