broccoli, cilantro, gluten free, onions, peas, salad, vegetables
Broccoli Chop Salad serves 8
1lb broccoli florets
1lb romanesco, chopped
16oz bag of shelled edamame/ or peas
2 c. celery, chopped
2 green apples, chopped (farmers market)
1 c. tart dried cherries (farmers market)
1/4 large purple onion, chopped (farmers market)
1 c. cilantro/parsley/mint (you decide) leaves, lightly packed
1 c. sunflower seeds, shelled
1 c. goat yogurt (farmers market, you could sub with veganaise or your favorite yogurt)
1/4 c. rice vinegar
1-2 T. pure maple syrup
salt and pepper
*optional- Stilton Blue Cheese (this is a great addition if you are making this salad for a party or get together, no one minds eating all these veggies when cheese is involved!)
1. Start by bringing a large pot of salted water to a boil, also place a large bowl of water and ice in the sink to blanch the veggies. When the water comes to a boil drop the broccoli and romanesco into the water for about two minutes or just until their color brightens. Ladle the veggies out of the boiling water and plunge them into the cold ice bath. Drain veggies, set them aside and prepare another ice bath for the edamame, cook edamame according to the directions on the package. Then plunge them into an ice bath. Drain and set aside.
2. In a large bowl mix the dressing ingredients, taste and season with salt and pepper. Add in the onions, apples, cherries and celery. Then add the blanched broccoli, romanesco and edamame, toss to coat. Lightly fold in the cilantro.
3. Toast the sunflowers seed in a dry saute pan until fragrant and slightly toasted. Toss them over the salad. EAT!
Broccoli/romanesco- Broccoli is one of the most nutrient dense foods and is super low in calories! It is especially rich in vitamin C and 1 cup has about the same amount of protein as a cup of corn or rice but less than on third amount of calories. Broccoli is also a good source of vitamins K, C and A, as well as folic acid and fiber. It also contains phytochemicals with tremendous anticancer effects.
Apples- Apples are very high in pectin, a soluble fiber that has been shown to exert many beneficial effects. Because of its gel-forming fiber, pectin can lower cholesterol levels as well as improve the intestinal muscle’s ability to push waste through the gastrointestinal tract. Basically apples will help you poop like a rockstar!
Sunflower seeds- Studies have shown that the American diet is deficient of vital nutrients such as selenium which can be found in sunflower seeds. This particular mineral has anti-cancer, anti-inflammatory and antialler-genic properties. Sunflower seeds are also a wonderful source of protein, vitamin E, magnesium, vitamins B1,5 and 6, phosphorus, copper, iron, folic acid and fiber.
(Above nutrition tid bits came from The Encyclopedia of Healing Foods)
This recipe is an oldie but a goodie, I posted the original version almost 4 years ago! I can’t speak for all bloggers but sometimes it’s good to go back and revisit some of your old recipes and update them. I start to crave this recipe during this time of year because I am looking for a little crunch in my diet. After indulging in all the wonder slow cooked foods from the holidays this girl needs some fresh flavors and I just love the color and textures of this salad! I also love it with a little good quality blue cheese such as Stilton, but if you are trying to clean up your diet after the holidays just leave it out. If you want another fresh crunchy seasonal salad check this one out from last year. I hope these recipe finds you happy and healthy in this new year. ENJOY!