Broccoli Salad - Broccoli Salad Recipe
Broccoli Salad
1. Broccoli salad is a great way to get your vegetables in! Broccoli is a cruciferous veggie (a type of cabbage) that contains many cancer-fighting compounds. Broccoli is high in fiber, vitamin C, folate, and antioxidants. It's also low in calories and fat.
2. Broccoli is a good source of iron, protein, and vitamins A, B6, K, and C. Iron helps build red blood cells, which carry oxygen throughout the body. Protein provides building blocks for muscles, bones, skin, hair, and nails. Vitamin C supports collagen production, which keeps skin firm and elastic. Vitamin A promotes healthy vision and bone growth. Vitamin B6 helps convert food into fuel for the brain and nervous system. Folate is necessary for DNA synthesis and repair.
3. Broccoli is also a good source of dietary fiber, manganese, copper, and zinc. Fiber aids digestion and helps lower cholesterol levels. Manganese is a mineral that helps produce enzymes involved in carbohydrate metabolism. Copper is an antioxidant that helps fight free radicals. Zinc is a trace mineral that helps regulate hormones and immune function.
4. Broccoli is also rich in phytochemicals, including indole-3-carbinol, sulforaphane, glucosinolates, and quercetin. Indole-3-carabinol may help protect against breast and prostate cancers. Sulforaphane may help prevent certain types of cancer. Glucosinolates may help reduce inflammation. Quercetin may help improve memory.
5. Broccoli is a delicious side dish that goes well with chicken, fish, pork, beef, pasta, rice, potatoes, beans, and salads. You can eat broccoli raw, steamed, stir-fried, sauteed, roasted, boiled, or even pickled.
Broccoli Salad Recipe
Ingredients for Broccoli Salad
- 1 head broccoli
- 1 generous splash of toasted sesame oil
- 1 teaspoon shaved ginger
- Soy sauce
- Chili flakes
- 1 clove of finely chopped garlic
- for garnish Crushed almonds
Directions for Broccoli Salad
Peel off the outer skin of the broccoli stalks with a potato peeler and cut off the tops (florets). Cut the broccoli stalks into thin sticks, (like celery sticks) and break the tops into bite-sized pieces.
Place the pan on medium heat, and coat the pan with sesame oil. When the pan is hot, add the broccoli (listen for the sizzle!) and toss lightly and add a splash of soy sauce, shaved ginger, garlic, and a pinch of chili flakes. Continue to toss until broccoli is cooked and slightly crisp, garnish with crushed almonds.
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