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Jun 12, 20202 min read

Simple Broccoli Salad


Everyone is always going on about how great kale is for you (including me!), but broccoli is also a nutrition powerhouse! If there was ever a true "superfood" broccoli would be it. I mean just look at it's vitamin and mineral profile from The World's Healthiest Foods:


Just one cup of cooked, chopped broccoli provides:

(% = the daily value)

  • 245% Vitamin K

  • 135% Vitamin C (more than oranges)

  • 53% Chromium

  • 42% Folate

  • 19% Vitamin B5

  • 18% Fiber

  • 18% Vitamin B6

  • 15% Vitamin E

  • 15% Phosphorus

  • 15% Choline

  • 15% Vitamin B2

  • 13% Manganese

  • 13% Vitamin A

  • 10% Potassium

  • 8% Magnesium

  • 8% Vitamin B1

  • 8% Omega-3 fats

  • 7% Protein

  • 6% Zinc

  • 6% Iron

  • 5% Selenium

  • 5% Vitamin B3

Additionally, broccoli has been shown to aid our natural detoxification process and is packed with antioxidants, making it incredibly anti-inflammatory, which helps improve the immune system. This cruciferous vegetable also contains specific antioxidants that may decrease risk of cancer development, heart disease, prevent allergies, and lower blood pressure (1,2).

RECIPE

Serves: 4


Ingredients

For the salad:

  • 1 head broccoli, chopped into bite-sized pieces or sliced using a food processor

  • 1 cup cherry tomatoes, halved

  • 1/2 yellow bell pepper, diced

  • 1/2 red onion, diced

  • 1/3 cup walnuts, chopped

For the dressing:

  • 2 Tbs olive oil

  • 1 1/2 Tbs white balsamic vinegar

  • 1/4 tsp garlic powder

  • S&p to taste


Instructions

  1. Cut broccoli florets from the stem and either continue chopping florets into bite-sized pieces, or feed florets through a food processor to slice.

  2. Prepare other ingredients as described.

  3. Add all salad ingredients to a large bowl.

  4. Whisk all dressing ingredients in a small bowl.

  5. Add dressing to the salad and mix until salad is coated with dressing.

  6. Serve immediately or keep in the fridge until ready to serve. Can even be prepared the night before, which actually helps the vegetables marinate in the dressing.


Sources

  1. Broccoli. The World's Healthiest Foods. http://whfoods.org/genpage.php?tname=foodspice&dbid=9.

  2. Bjarnadottir, Adda. Broccoli 101: Nutrition Facts and Health Benefits. Healthline. May 10, 2019. https://www.healthline.com/nutrition/foods/broccoli#nutrients.

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