Preparation Time : 10 minutes
Cooking time : 10 minutes
Level Of Cooking: Easy
Servings : 4
- 1 small head Broccoli
- 1 small size potato boiled and cut into tiny cubes
- 1/2 cup walnut kernels
- 1/2 tsp sugar
- 1 tsp Dijon’s mustard paste
- 1/2 tsp salt / or Salt to taste
- 6 cloves Garlic , crushed
- 4tbsp extra virgin Olive oil
- 1 tsp apple cider/ Vinegar
- 1 tsp red chili flakes
- 1 1/2 tbsp fresh lime juice
- 2 tbsp Sesame/ Til seeds , toasted
Remove the broccoli florets keeping the stems . Cut each floret vertically into halves.
Boil 4 cups water in a pan, add broccoli florets and salt , leave the florets in hot water foe 5-7 minutes.
Remove the broccoli florets from the hot water and refresh in ice cold water. Drain the water and keep the florets aside .
Take walnuts in a small microwave proof bowl, add 1 cup of water. Microwave it for two minutes. Take out keep aside to cool.
Take a boiled potato, cut it into tiny cubes, keep aside.
For the salad dressing, take extra virgin olive oil in a mixing bowl, add crushed garlic cloves, apple cider/or vinegar, salt, sugar, mustard paste, fresh lime juice and red chili flakes and mix well.
In a mixing bowl take broccoli florets, potato cubes, walnut kernels and add the prepared salad dressing and mix well.
Transfer the salad into a serving bowl. Just before serving sprinkle toasted sesame seeds on top and serve .
Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga and turnips. These nutrition powerhouses supply loads of nutrients for little calories.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; namely lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.
Another important vitamin that broccoli contains, folate, has been shown to decrease the risk of breast cancer in women. Adequate intake of dietary folate (in food) has also shown promise in protecting against colon, stomach, pancreatic and cervical cancers. Although the mechanism of protection is currently unknown, researchers believe that folate’s protective effects have something to do with its role in DNA and RNA production and the prevention of unwanted mutations. There is no evidence that folate in supplement form provides the same anti-cancer benefits.
Improving bone health
Poor vitamin K intake is linked with a high risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100% of your daily need. Consuming an adequate amount of vitamin K daily, improves bone health by improving calcium absorption and reducing urinary excretion of calcium.7Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.
The antioxidant vitamin C, when eaten in its natural form (in fresh produce as opposed to supplement form) can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.Many people automatically think of citrus fruit when they think of vitamin C, but did you know that broccoli provides 81 milligrams in just one cup? That is more than what you need in an entire day.Vitamin C plays a vital role in the formation of collagen, the main support system of the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.
Improved digestion and natural detoxification
Eating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool. Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.
Protection from chronic disease
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.
Fresh, young broccoli should not taste fibrous, woody or sulfurous. To make sure you get the best tasting broccoli, store the unwashed vegetable in loose or perforated plastic bags in the crisper drawer of the refrigerator. Only wash broccoli right before eating, as wet broccoli can develop mold and become limp.
Broccoli left at room temperature becomes fibrous and woody. You may not be able to tell by looking, but the flavor of broccoli continues to diminish the older it gets.
Nick’s kitchen medical Disclaimer:
- Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
- Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
- Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
- If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
- Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.