Warm Broccoli Salad

Recipe, Sides

Elevate your salad game with this delightful Warm Broccoli Salad recipe that combines the goodness of fresh veggies, zesty lime, and the crunch of roasted almonds. Packed with nutrients and bursting with flavour, this dish is a perfect balance of wholesome ingredients that will leave your taste buds tingling. Making it an excellent choice for a light lunch, a refreshing side dish, or a vibrant dinner.

Broccoli, emerges as a nutritional powerhouse. Its high fibre content plays a pivotal role in digestive health, promoting regular bowel movements and fostering a flourishing gut environment. Beyond its fibrous charm, broccoli provides us with an abundance of vitamin C, a potent antioxidant that fortifies the immune system, facilitates iron absorption, and imparts a radiant glow to the skin. (1)

Mixed Greens, the ensemble of mixed greens—kale, spinach, chard, and more—a vibrant mix brimming with healthful treasures. (2) (3) In this combination, vitamin A takes centre stage, courtesy of beta-carotene, fortifying vision, supporting immune function, and nurturing the skin. Iron and calcium, companions in these leafy greens, weave a narrative of strength and vitality. Iron, an essential component for oxygen transport in the blood, teams up with calcium to bolster bone health and fortify the structure of muscles. Meanwhile, antioxidants, featuring flavonoids and carotenoids, helps in neutralising free radicals and safeguarding cellular health.

Roasted Almonds, and their composition of healthy monounsaturated fats orchestrates a heart-healthy melody, reducing bad cholesterol and promoting cardiovascular well-being. (4) Vitamin E, an antioxidant marvel, takes the lead in shielding cells from the orchestrated chaos of free radicals, simultaneously nurturing skin health and hinting at anti-aging properties. Beneath the surface, almonds unveil a treasure trove of minerals—magnesium and phosphorus—crucial for muscle and nerve function and integral to the symphony of bone health.

Each ingredient contributes to a gastronomic masterpiece that not only tantalises the taste buds but nourishes the body. In savoring this culinary composition, we embrace not merely a meal but a celebration of nature’s bounty—a delightful and nutritious feast for the senses.

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Ingredients

1 head of broccoli, roughly chopped
60 grams mixed greens (kale, spinach, chard, etc.)
1 clove garlic, smashed
1 generous tsp fresh grated ginger
2 T olive oil
Sea salt and pepper to taste
1 whole lime
1 T tamari sauce
1 bunch coriander, chopped
Handful roasted almonds, chopped
Green chili (optional but delicious)

Method

Sauté the broccoli in a large pan with the olive oil, garlic and ginger over a medium heat, making sure to toss the pan occasionally and allow the broccoli to cook through. This should take about 6 minutes.

Add the mixed greens and toss through until just wilted. Add chilli if using. Squeeze over half of the lime juice and toss through the coriander. Season to taste and add a generous amount of black pepper.

Serve in bowls sprinkled with roasted almonds. Mix the remaining lime juice with tamari sauce and pour over salad.

Serving Suggestions

Serve the salad as a light lunch, a refreshing side dish, or a vibrant dinner with your choice of protein. It is a great accompaniment to white fish.

Final Thoughts

I love hearing from you, keep in touch and let me know if you make this delicious salad. You will absolutely love this recipe!

Be Well

Need some help with healthy eating? When planning for the week, I think about:

2-3 breakfast options I like
A few entrees that could double as dinner or lunch
A couple smoothie ideas that have complimentary ingredients to give you variety with your greens
A snack option like homemade protein muffins or an easy to make trail mix for days you’re just hungrier and want a little more to eat.
Round out your plan with a couple of staple sides that you would like to have on hand daily like a big mixed greens salad and some rice, quinoa or easy to grab sweet potato chunks…

……and then make your grocery list around that.

Or, you can let me make the whole plan for you, with this 7 Day Meal Plan that has delicious, easy and healthy recipes!

References:

1: Syed, Rahamat Unissa et al. “Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties.” Antibiotics (Basel, Switzerland) vol. 12,7 1157. 7 Jul. 2023, doi:10.3390/antibiotics12071157.Web, https://pubmed.ncbi.nlm.nih.gov/37508253/

2: Roberts, Joseph L, and Régis Moreau. “Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.” Food & function vol. 7,8 (2016): 3337-53. doi:10.1039/c6fo00051g. Web, https://pubmed.ncbi.nlm.nih.gov/27353735/

3: Sikora, Elżbieta, and Izabela Bodziarczyk. “Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked.” Acta scientiarum polonorum. Technologia alimentaria vol. 11,3 (2012): 239-48. Web, https://pubmed.ncbi.nlm.nih.gov/22744944/

4: Tomishima, Haruka et al. “The Almond (Prunus dulcis): Chemical Properties, Utilization, and Valorization of Coproducts.” Annual review of food science and technology vol. 13 (2022): 145-166. doi:10.1146/annurev-food-052720-111942. Web, https://pubmed.ncbi.nlm.nih.gov/34936815/