Salads

 

 

Healthy Broccoli Salad 

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Description:
Cruciferous vegetables are known to have protective effects against cancer. DIM is destroyed by cooking – so getting some raw seems like a good idea. Diindolylmethane (DIM) is being studied at UC Berkeley for its role in cancer therapy. DIM is found in raw cruciferous vegetables like broccoli, cabbage, brussels sprouts, cauliflower and kale. There is the popular broccoli salad with mayonnaise, sugar and bacon, but I wanted a healthier version. Here is what I came up with. I love it when healthy habits taste so great.



Ingredients:
1 head broccoli, chopped (including at least some of the stems)
¼ red onion, chopped
1 cup radicchio, chopped (or use cabbage or any other veggie)
1 carrot, grated
1 cup Mandarin oranges
¼ cup parsley, chopped
¼ cup cashews, chopped (or walnuts or almonds)
2 tablespoons dried cranberries
Juice of 1/2 lemon or lime
Balsamic/Olive oil vinaigrette

Options:
Add some feta cheese or bocconcini cheese
Sprinkle of hemp heart or flax seeds
1 cup of cooked couscous or cooked Quinoa




Directions:
Mix all ingredients, using just enough salad dressing to moisten. I think this is even better if it sits for a little while, allowing the dressing to soften the vegetables.

This is just a starting place! You could use any combination of vegetables, fruits and nuts.

Eat well!


Special Diet: Vegetarian, Low Calorie


Category: Salads


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Wellness Tip
Vegetarian Diets and Iron
Are you a vegetarian or mostly a vegetarian? Dieticians recommends consuming plenty of iron rich plant foods such as lentils, kidney beans and black beans, and whole grains. Iron-enriched products such as cereals and breads are also good sources. To enhance iron absorption, consume vitamin C rich foods too. These include orange juice, green peppers, tomatoes, potatoes, and broccoli. By following these simple guidelines, most non-meat eaters will get enough iron.


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