Juicy Broccoli Salad
Course: Salads and Soups, StartersCuisine: MediterraneanDifficulty: EasyServings
4
servingsPrep time
10
minutesCooking time
30
minutesAs a mother of two, I had to learn ways and tricks on how to introduce certain veggies in my family’s meal plan. THIS is the recipe which finally convinced my kids that broccoli can be super yummy!
Ingredients
21 oz (600g) broccoli
2 tbsp rapeseed oil
Juice of 1 lemon
1 tbsp chopped parsley
1 tbsp cold-pressed olive oil
1 garlic clove, crushed
7 oz (200g) Feta cheese, chopped (optional – I had mine without Feta cheese, and it is still delicious)
1 big tomato, chopped
2 tbsp sunflower seeds
1 tbsp flaxseeds
Salt and pepper to taste
Directions
- Divide the broccoli into small florets, roughly chop the florets again and wash them. Sauté al dente in a pan with the rapeseed oil, adding a little salt. Leave to cool in a salad bowl.
- In the meantime, mix the lemon juice, parsley, olive oil in a small bowl and season lightly with salt and pepper. Add the dressing to the broccoli and mix well. Wash the tomato, cut into cubes and fold into the salad.
- Lightly toast the sunflower seeds in a pan without oil; sprinkle over the salad, together with the flaxseeds.
Notes
- FLAXSEEDS are highly beneficial during menopause. They contain Omega 6 AND Omega 3 fats. Omega 6 fats help prevent blood cloths, reduce inflammation and pain in the joints. Omega 3 oils can help to lower our blood pressure, reduce the risk of heart disease, increase immune functions and much more. They are also rich in lignans, a type of phytoestrogens. The regular consumption of lignans has been associated with lower risk of breast cancer, ovaries, uterus, prostate, and colon. Linseeds also stimulate our bowel and alleviate constipation.
- BROCCOLI is a food from the cruciferous group, which can help prevent cancer and contains phytoestrogens, just like parsley, tomato, and onion. It is full of vitamins, which are especially important during menopause. This includes folic acid, vitamins C, E, K, minerals, dietary fibers, and valuable secondary plant substances. Cruciferous vegetables contain phytochemicals that metabolize substances in the gut that activate the body’s natural detoxification and antioxidant enzymes. Cruciferous vegetables support the body so effectively against cancer and harmful bacteria. To get the amount of vitamin K recommended by the Framingham Heart Study (about 250 mcg/day) for reduced risk of hip fracture, eat at least 1 ounce of chopped broccoli or a large mixed green salad daily. Cruciferous vegetables also lower the risk of cardiovascular disease and have a positive effect on breast health: In the post-menopause, for example, eating broccoli increases a type of estrogen that protects against breast cancer.
- Tip: This salad is a great option for picnic as it stays fresh and crunchy.
