Creamy broccoli salad with a light dressing
I eat broccoli for its health benefits and try to create recipes that please my taste buds and are healthy.
Broccoli is very nutrient-dense and contains important vitamins, minerals, fiber, and other essential compounds. Research has shown that broccoli contains powerful compounds such as glucosinolates and sulforaphane, which have significant health benefits.
These nutrients support overall health and wellness, including cancer prevention and reducing inflammation.
My broccoli salad is a quick, delicious, and refreshing way to enjoy this nutrient-rich vegetable as a creamy and crunchy side dish or main course.
Marinating broccoli softens the vegetables but still leaves them deliciously crunchy, but not hard and raw.
Note: Give the salad time to marinate in the creamy dressing, which will make the broccoli a little more tender. Both the acidity and the oil in the dressing helps to soften the broccoli.
This creamy broccoli salad was a hit. Everyone was pleasantly surprised at how good it tasted, even though the broccoli was raw.
Fresh, raw broccoli florets are combined with creamy yogurt or kefir, toasted walnuts, and chunks of feta cheese. The result is a nutty, crunchy, and healthy broccoli salad that everyone will love.
Tip: Cut the broccoli florets into bite-sized pieces so that the dressing can tenderize the broccoli better.
This recipe is great for meal prep as it will keep in the fridge for a few days and gets better the longer the broccoli sits in the creamy dressing.
My raw broccoli salad is one of those salads that is best prepared the day before – or at least 3 hours before serving.
Let the flavors meld together, and let the dressing marinate the broccoli. This way the broccoli is tender and crunchy and does not have a rough, raw bite. I like to use a lot of dressing because the dressing softens the florets.
If you leave the broccoli to marinate overnight or for at least 3 hours, the florets will have the perfect crunch without the bitter taste of raw broccoli.
Ingredients:
1 head of broccoli (approx. 500 g), florets and parts of the tender stalk,
50 g roasted walnuts (or almonds), finely chopped,
150 g organic kefir or organic yogurt 1 yellow onion (or spring onions),
2 cloves of garlic, chopped 100 g organic feta cheese, diced,
2 tablespoons organic apple cider vinegar,
4 tablespoons extra virgin olive oil,
Salt and pepper to taste
How do you prepare this creamy broccoli salad?
Preparation time: 20 minutes
Cooking time: 0 minutes
Total time: 20 minutes
Makes 4 portions
Step 1 Toast the walnuts
Toast the walnuts in a small frying pan until lightly browned
Set aside to cool.
Chop the nuts into bite-sized pieces.
They give the salad a crunchy and nutty flavor.
Step 2 Prepare the onion
Finely chop the onion
Place the onion in a large bowl.
Sprinkle some salt over the onion and mix it with your hands. This helps to soften the onion.
Pour over the vinegar and toss until well combined.
Set aside.
Step 3 Prepare the broccoli
Rinse, drain, and dry the broccoli, and then cut the florets into bite-sized pieces.
Mix the broccoli with the onion and toss to combine evenly.
Step 4 Prepare the dressing
Place the kefir, garlic, olive oil, and pepper in a small bowl.
Whisk the whole thing together.
Step 5 Pour the dressing over the broccoli
Add the feta cheese and walnuts.
Mix everything evenly.
Taste and adjust the salt and pepper.
Step 6 Let the dressing marinate the broccoli
Leave the broccoli salad in the fridge for at least 3 hours to make it taste even better, as the creamy dressing and vegetables have time to combine.
Serving suggestion: Take the salad out of the fridge before serving and bring it to room temperature.
Storage: The salad will be kept in an airtight container in the fridge for 3 to 4 days.
Note: If you are not a fan of raw broccoli, I recommend steaming the broccoli for no longer than 3 minutes. Steaming is better than boiling as the florets absorb the water.
Why is broccoli so beneficial for your health?
Broccoli offers various health benefits due to its high nutrient content. Eating broccoli and other antioxidant-rich foods as part of a balanced diet can help reduce the risk of chronic diseases such as cardiovascular disease and certain cancers.
Broccoli is rich in fiber, which contributes to a healthy gut and weight control:
Broccoli is a good source of fiber, which aids digestion, contributes to a healthy digestive system, and promotes feelings of fullness.
Broccoli is low in calories but high in fiber, making it a filling food that can help with weight control. The fiber supports a healthy digestive system, promotes a healthy microbiome, and regulates bowel movements.
Because it is high in fiber, broccoli supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating. Fiber-rich foods can help prevent weight gain during menopause.
Studies have shown that almost 70 percent of our immune system is located in the gut.
A healthy gut is crucial for hormonal balance.
Broccoli also contains important nutrients but has fewer calories.
As the metabolism slows down, menopausal women no longer need as many calories as they did when they were younger. Now is the right time for a change: quality instead of quantity.
During menopause, women need to make sure they are getting enough nutrients to prevent health problems such as osteoporosis and heart disease.
However, this magical vegetable can help with weight control and even alleviate some symptoms of menopause.
Broccoli supports hormone balance thanks to its high sulforaphane content:
Broccoli is rich in sulforaphane – a powerful sulfur compound that supports hormone balance and estrogen metabolism. It therefore improves estrogen dominance.
Sulforaphane is a must for us, especially for women with endometriosis and other health problems caused by hormonal imbalances.
As broccoli is rich in glucosinate, it detoxifies the liver. Glucosinate is a sulfur-containing compound that helps detoxify the liver and alleviates the symptoms of menopause.
A HEALTHY LIVER IS IMPORTANT FOR HORMONAL BALANCE. Excess estrogen is filtered out of the body by the liver. A sluggish liver cannot excrete the excess estrogen, so it is returned to the body.
As women, we are bombarded with chemicals from makeup, creams, shampoos, conditioners, hair dyes, dishwashing detergents, household cleaners, etc.
Some toxins can mimic the hormones in our bodies, leading to further hormonal imbalance. A healthy liver eliminates the toxins we take in from the air, water, environment, food, etc., such as heavy metals, chemicals, additives, etc.
Research says that sulforaphane from broccoli can help reduce inflammation and inhibit the growth of cancer cells in several types of cancer, including breast and prostate cancer.
If you make this recipe for creamy broccoli salad with a light dressing, I’d love to hear from you.
Leave a comment below or take a photo and tag me on Instagram @healthywomanstyle.
Until next time, stay healthy and make the most of your days.
XoXo
Gabby
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