BROCCOLI WALNUT SALAD
(Keywords: broccoli walnut salad, recipe for broccoli salad, broccoli raisin salad recipe, bernard preston, broccoli facts)Food scientists have discovered that the active ingredient in broccoli that gives it it's anti-cancer properties is called Glucoraphanin. Seeing there's an absolute cancer epidemic sweeping the world it behoves everyone of us to make sure that broccoli is on the menu at least once a week. Men will be particularly pleased to hear that the aggressive prostate cancer that is the leading cancer killer of men, not to mention it leaves them impotent, is far less common in men who eat broccoli. But perhaps you're not so crazy about broccoli. And your kids absolutely refuse to eat it. Well, here's a way to butter it up.
INGREDIENTS
- One broccoli head, cut into florets. Slice the stalks finely.
- 50-100g Feta cheese depending on how rich you like it.
- 60ml plain yoghurt
- A cup of cooked chickpeas.
- One sweet red paprika (bell pepper).
- One yellow paprika.
- One clove of garlic.
- A good slosh of olive oil.
- One thick slice of lemon.
- Half a cup of walnuts.
- Optional, 3 TBSP of raisins.
First the chick peas
- Soak the chickpeas over night, preferably longer, 15 hours.
- Pour off the water and rinse them several times.
- Cover with boiling water and simmer gently for an hour. Taste one. Cooked?
- Use half the chickpeas for a delic Hummus.
CHICKPEA GARBANZO BEAN DIP ... HUMMUS.
START THE STOP WATCH! (15 min max)
- 500ml water in the kettle.
- Quickly wash the broccoli, cut it into florets and thinly slice the stems. Chuck the stems into a small pot with a little boiling water. After 3 mins add the broccoli florets, and boil hard for about another five minutes.
- Meanwhile, add the yoghurt, feta, lemon slice (minus the rind and pips), garlic, olive oil, salt and pepper to a small bowl. Blend until smooth.
- Cut the paprikas into thin slices.
- Poor the water off the broccoli and allow to cool a little.
- Arrange the chickpeas (aka garbanzo beans), broccoli and peppers in a bowl and smoother with the yoghurt and feta mix.
- Sprinkle the walnuts over the salad. Done!
THOUGHTS
With a slice of brown bread and butter (never margarine, why?
HYDROGENATED FOODS ... )
and perhaps a baked potato, this will happily feed a family of four. Having got your family used to lightly blanched broccoli, try the same recipe with raw broccoli for Sunday lunch.Soak a couple tablespoons of raisins for ten minutes, and sprinkle them over your Broccoli Walnut Salad, and voila, you have a just made a Broccoli Raisin Salad Recipe!Can you honestly think of anything easier than this recipe for broccoli salad? All aforethought for the chickpeas, it's true.
Walnut research J. Nutr 136, 2006 A mixture of walnuts and walnut oil have been shown to reduce blood pressure, but researchers wanted to know if it was the oil, or some other factor. Walnuts are rich in both omega-3 oil and vitamin E. Researchers fed hamsters a very high atherosclerotic diet (probably took them to a fast food restaurant! Their LDL cholesterol was 6x normal) and then divided them into different groups which were fed different amounts of: - Whole walnuts
- Walnut oil
- Vitamin E (alpha)
- Vitamin E (gamma)
They then followed two markers ET-1 and CE of blood vessel plaque. Results: - CE concentrations declined significantly with increasing alpha vitamin E
- CE also responded to walnuts but the response was not related to increasing amounts.
- ET-1 was not affected by either alpha or gamma vitamin E.
- ET-1 showed the best response to whole walnuts.
Conclusions: The researchers concluded that the main effect was in the "walnut fat component" but was unlikely due to the vitamin E fraction. EAT WHOLE WALNUTS!
HOW TO GROW BROCCOLI Broccoli is the queen of anti-cancer and anti-arthritis vegetables. Why not try growing it this summer. The little florets is where the most powerful anti-carcinogens are found, and they go on and on producing for months. Perfect for your Broccoli Walnut salad and broccoli soup too. Just a thought!
HOW TO GROW BROCCOLI
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