This is a variation of my cauliflower salad recipe. Broccoli can also be used for this dish. I got very good reviews.
1 medium head broccoli, cut into bite-size pieces (approximately 3 cups)
2 tablespoons nutritional yeast
2 tablespoons chopped white or red onion
3–4 tablespoons Vegenaise, or your favorite mayo
1 tablespoon lemon balsamic vinegar* (one of ME’s bulk vinegars)
1 tablespoon apple cider vinegar
1 teaspoon prepared mustard
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
* If this ingredient is unavailable you can use a combination of white balsamic vinegar and lemon juice.
Lightly steam the broccoli. Set aside and cool. Add nutritional yeast and stir into the broccoli. Add remaining ingredients and stir to combine. Serve cool or at room temperature. Serves 2–4.
Health Benefits of Broccoli
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits.
- Cancer Prevention: Broccoli contains glucoraphanin, which the body processes into the anti-cancer compound sulforaphane. This compound rids the body of H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function. Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.
- Cholesterol Reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.
- Reducing Allergy Reaction and Inflammation: Broccoli is a particularly rich source of kaempferol and isothiocyanates, both anti-inflammatory phyto nutrients. Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
- Powerful Antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.
- Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.
- Heart Health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.
- Detoxification: Glucoraphanin, gluconasturtiin and glucobrassicin are special phytonutrients that support all steps in the body’s detox process, including activation, neutralization and elimination of unwanted contaminants. These three are in the perfect combination in broccoli. Broccoli also contains isothiocyanates (which you read about in inflammation) which help control the detox process at a genetic level.
- Diet Aid: Broccoli is a smart carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
- Alkalizes Your Body: Like many vegetables, broccoli helps keep your whole body less acidic, which has a host of health benefits. Read the dangers of an over acid body at: Balance Your Body.