Unsure how to enjoy to enjoy broccoli in the summer without having to eat it hot? This one is for you.
A few tips on maximising nutrition in broccoli and cooking:
+ Remember to chop then stop with broccoli. Doing so allows a powerful enzyme in broccoli, myrosinase, to be activated thereby helping the conversion of sulforaphane (a compound known for it’s cancer fighting benefits) in the body
+ Cut your broccoli, leave it for 30-90 minutes before cooking it – whatever your time allows.
+ Don’t over cook / steam broccoli for salads. Lightly steaming the broccoli (this also helps to maximise sulforaphane) and refreshing in cold water then draining is the secret here . Remember just a light steam as over cooked won’t be all that desirable from a salady-crunch-factor for you. The refresh in cold keeps the beautiful GREEN!
BROCCOLI AND BEAN SALAD WITH JUICY COCONUT YOGHURT DUKKAH DRESSING
Serves 6-8 as a side
Gluten free : Dairy Free : Vegan
2 small heads broccoli, washed and chopped into florets
3 celery stalks, finely diced
2x 400g BPA FREE tin legumes of choice – chickpea and butter beans used here. You can use what you have on hand.
1/2 cup currants
1/2 cup walnuts, roughly chopped
1/2 cup finely sliced mint leaves
1/2 cup chopped coriander, use leaves and stalks
sea salt and black pepper
Dressing:
2/3 cup coconut yoghurt
3 tablespoons lemon juice
3 tablespoons dukkah
Chop the broccoli into florets and lightly steam 3-4 minutes, then refresh in ice cold water, draining after about 5 minutes. Whisk together ingredients for the dressing. Combine all salad ingredients in a large bowl and toss, then add dressing and toss again. Serve!
