Superfood Recipe: Healthy Broccoli Salad
The original broccoli salad that I fell in love with years ago is so delicious that it earned the ‘Famous’ title here on the blog. But, it’s made with lots of mayonnaise & has added sugar, and I miss eating it so much! I decided to do some experimentation and make the recipe healthier. I’m very pleased with the way it turned out, and the good news is that it still has all of those delicious crunchies; but none of the guilt. Here’s a comparison of the unhealthy recipes ingredients vs. the healthier swaps & omissions so you can see how the recipe improves.
* apple cider vinegar is also a superfood.
For the complete printable recipe, scroll down to the bottom of this post.
Broccoli is a Superfood:
Broccoli is a superfood because it’s aids detoxification, is anti-inflammatory, and combats oxidative stress. It also provides ample levels of vitamin K and vitamin A which are required to restore vitamin D levels in people who are deficient (a national epidemic).
“In a way that might be unique among foods, the nutrients found in broccoli are able to change this set of connections between inflammation, oxidative stress, detox and cancer. In fact, it would be fair to describe broccoli as containing anti-inflammatory nutrients, antioxidant nutrients, detox-support nutrients, and anti-cancer nutrients as well!”
Broccoli also provides a magical ability to lower cholesterol because its fiber-related nutrients bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of the body as waste instead of getting absorbed along with fat they have emulsified. As a result, the liver needs to replace the lost bile acid by drawing upon your existing supply of cholesterol, and as a result, cholesterol levels decrease. Broccoli provides a cholesterol-lowering benefit whether it is raw or cooked.
Yes broccoli can give you gas. But this recipe includes cultured greek yogurt which aids the beneficial bacterial action in the intestines; minimizing gas. Also, if you chew broccoli well before swallowing it, you are helping to break it down which helps things. And the more you eat raw cruciferous vegetables like broccoli, the more effective your digestive system becomes in handling the fiber, and the less likely you are to suffer. Or just take two Beano and make your peace with it. 🙂
As far as the taste? You’ll just have to make it for yourself. Let me know how you like it.
Happy eating! ox-Heather
- 2 large bunches of fresh broccoli; organic if you can find it.
- 2 C fat-free greek yogurt - I prefer Fage brand
- ¼ C honey
- ½ C unfiltered, organic apple cider vinegar
- ½ tsp. ground mustard
- ½ tsp. sea salt
- ¾ tsp pepper
- 2 handfuls natural dried cranberries
- 1 handful natural dried apricots; diced
- 3 oz. raw slivered almonds or pine nuts
- ½ small spanish (purple) onion, very finely diced.
- Cut broccoli into small florets. Peel the stalks with a vegetable peeler and cut into ½" pieces. Allow to sit for five minutes (helps dissipate compounds that can lead to gas later!) Add broccoli, cranberries, apricots, and nuts to a large bowl. In a separate bowl, whisk yogurt, mustard, honey, salt and pepper together. Then add vinegar. Taste for seasoning; add more honey if you like a sweeter dressing. Add dressing to broccoli and mix thoroughly. cover and refrigerate overnight to allow flavors to blend and develop.