Raw Broccoli Salad with Walnuts and Chili Infused Dressing

Print

While raw broccoli helps fight diseases like diabetes and cancer, it’s also a delicious vegetable to incorporate into your repertoire. I wanted to make a dish that highlighted the broccoli and that really tasted good!

Further Food Nutritionist Commentary:

Boiling or steaming broccoli can cause essential vitamins B and C, which are water soluble, to leach out into the water, leaving less in the vegetable. It also reduces the body’s ability to access sulforaphane, a potent cancer-fighting compound that makes it such a superfood. Chewing raw broccoli releases glucosinolates, another cancer-fighter. Broccoli, in any form, is high in vitamin K, which the fat from olive oil and walnuts helps the body absorb better.

If you have an under-active thyroid, it’s important to note that raw crucifers, like broccoli, can lower the body’s ability to produce thyroid hormones, so be mindful of how much you’re consuming.


By Casey Giltner, Nutritionist
array(1) { [0]=> array(3) { ["thumb"]=> string(83) "https://www.furtherfood.com/wp-content/uploads/2015/03/Broccoli-Salad-3-150x150.jpg" ["full"]=> string(75) "https://www.furtherfood.com/wp-content/uploads/2015/03/Broccoli-Salad-3.jpg" ["attachment_id"]=> string(4) "3418" } }

Raw Broccoli Salad with Walnuts and Chili Infused Dressing

  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Servings: 3-4

Ingredients

3 tablespoons red chili pepper infused extra virgin olive oil

1/2 teaspoon sea salt

2 cloves garlic (crushed)

1 teaspoon lemon juice

1/4 cup walnuts (raw)

organic red pepper flakes to taste

2 cups broccoli florets

Instructions

  1. Combine all ingredients, except broccoli, in a medium sized mixing bowl.
  2. Whisk together until well incorporated.
  3. Add broccoli and toss to coat with sauce.
  4. Refrigerate until ready to serve (tastes best when marinated for a couple hours).
  5. Top with more red pepper flakes when served, if desired. Enjoy!
Combine all ingredients, except broccoli, in a medium sized mixing bowl. Whisk together until well incorporated. Add broccoli and toss to coat with sauce. Refrigerate until ready to serve (tastes best when marinated for a couple hours). Top with more red pepper flakes when served, if desired. Enjoy!

Nutrition Information

Per Serving:  Calories: 155; Total Fat: 15g; Saturated Fat: 0g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 296mg; Potassium: 179mg; Carbohydrate: 5g; Fiber: 2g; Sugar: 1g; Protein: 2g

Nutrition Bonus:   Vit C: 67%; Iron: 3%

Print
further food collagen

Leave a comment

Your email address will not be published.

One thought on “Raw Broccoli Salad with Walnuts and Chili Infused Dressing

Send this to friend