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Raw Broccoli and Cranberry Quick and Easy Salad Meal

Updated on March 28, 2014
Raw Broccoli and Cranberry Salad Turkey Meat Version
Raw Broccoli and Cranberry Salad Turkey Meat Version | Source

Broccoli Nutritious Value

Broccoli is one of the most nutritious cruciferous vegetables available to us; it provides an excellent source of dietary fiber and has a surprisingly high content of vitamin C and B. For example, a half cup of broccoli has 52mg of vitamin C, twice the amount that the same serving of orange has, but with less than a fifth of its sugar content. Furthermore, broccoli contains several nutrients with potent anti-cancer properties (diindolylmethane, selenium, glucoraphanin, indole-3-carbinol) which also enhance our innate immune response.

Nevertheless, broccoli is usually boiled or steamed, eaten as a side dish or in a stew, and cooking broccoli reduces the levels of anti-carcinogenic compounds as well as the vitamin content. The more nutritious way of consuming broccoli is to eat it raw and this recipe is here to show you that broccoli can taste delicious, and that raw broccoli actually tastes much better than cooked.


Dr Barry Sears Dietary Plan

Enter The Zone: A Dietary Road map
Enter The Zone: A Dietary Road map

Dr Barry Sears is a well known scientist that developed a dietary plan to maximize health and well being as well as physical performance of world class athletes. He has perfected a very good plan which helps recover health and lose weight in a pleasant and effective way. This is the first of many books he has published on the subject:

 

A 10 Star Raw Food Salad

This salad has multiple characteristics that make it attractive for the healthy food lovers:

  • it is fresh and colorful
  • it has ingredients with different textures and flavors that complement each other (crunchy, salty, sweet and sour)
  • it has a crunchy component provided by the raw broccoli which stays a beautifully vibrant green and maximal nutritious benefit
  • it has no simple carbs, no trans fats, a very high content of fiber and a low calorie count (if you are trying to lose weight or flatten your cardiovascular risky belly this is for you)
  • it is a practical one meal salad that you can take with you for lunch anywhere you like
  • it is extremely quick and easy to make (exempt of cooking and cleaning up pots and pans time, you can even prepare it in the same bowl you'll eat it from)
  • it is cheap and made up of easy to find ingredients
  • excellent for single individuals living on their own
  • it complies with Barry Sear's recommended dietary plan for athletes (The Zone)
  • it is versatile and can be turned into a no meat or vegan version


Other Versions

For a Meat Free Version

Replace the turkey with 2.1 ounces (60g) fresh white cheese

For a Vegan Version

Replace the turkey with ½ cup of nice and crunchy dried soy beans

SimpleVinaigrette for the Raw Broccoli Meal Salad

Standard Recipe Ingredients

1 serving

2 cups of finely chopped broccoli

¼ cup dried cranberries

3.2 ounces (90g) of chopped turkey

1 ½ tablespoons vegetable oil of your choice (avocado, grape sead, soy, olive)

½ tablespoon of white vinegar

Salt & Pepper

Note: amount of lean protein, good carbs and fats compliant with Barry Sear's The Zone program.

Preparation

In a bowl, make a classic vinaigrette using the oil and vinegar of your choice. Season with salt and pepper, taking into consideration that usually turkey breast is already quite salty. Add the broccoli and toss it well so that all of it is covered in dressing. Add turkey and cranberries. Enjoy!


Raw Broccoli and Cranberries Meal Salad - Turkey Eaters Version

Vegetarian, Vegan and Other Variations

This salad recipe is very malleable and you can play with it. The broccoli and cranberry combination is the base of the dish and what makes it unique. I would recommend to stick with that nutritious duo, because the flavors go perfectly well together, and make as many variations with them as you like:

  • replace turkey for chicken breast, or
  • if you don't feel like eating meat or want the vegetarian version, add fresh low fat cheese instead (fresh Mozarella or Panela are excellent choices),
  • make it half cheese half turkey,
  • make it vegan using ½ cup dried soy beans instead of turkey
  • use different oils and vinegars for the dressing,
  • add extra crunchiness with ¼ cup dried soy beans,
  • add a few roasted peanuts.


Recommended Raw Food CookBook

Raw Food Made Easy: For 1 or 2 People
Raw Food Made Easy: For 1 or 2 People

This book has 251 customer reviews and is rated at 5 ½ stars (6 stars being the maximum ranking). It has breakfast, lunch, dinner and desserts recipes as well as useful tools & techniques.

 

Comments on Raw Broccoli, Turkey and Cranberry Quick and Easy Salad Meal

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    • anglnwu profile image

      anglnwu 5 years ago

      This looks totally fabulous and easy to make. Quite an eye-catcher adn I bet a taste pleaser as well. Going to try it. Rated up.

    • livelonger profile image

      Jason Menayan 5 years ago from San Francisco

      I agree with anglnwu - it looks gorgeous, and I'm sure it tastes divine. I appreciate that you offered a couple of variants for us veggies out there. Both cheese and crunchy soy beans sound like great additions. By the way, I read that there's a new hybrid (natural) broccoli that has 3-4 times the glucoraphanin of standard broccoli, but tastes the same; I think it's called "superbroccoli."

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi Anglu, thanks for your nice comments, I am glad this recipe caught your eye and hope you enjoy it.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi Livelonger, thanks for your comments and input. I didn't know about the new broccoli and I am glad you mentioned it. Any cruciferous vegetable or broccoli variation could actually serve as well for this salad.

    • bell du jour profile image

      bell du jour 5 years ago from Ireland

      Hi Claudia, this recipe looks great! I can't wait to try it. Thanks for sharing. Voted up:-)

      Bell

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi bell du jour, thanks for your nice comments and votes. I hope you enjoy the salad and make it part of your food repertoire.

    • Simone Smith profile image

      Simone Haruko Smith 5 years ago from San Francisco

      A delicious, healthy, and gorgeous meal! Thanks for sharing this recipe with us, Claudia!

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi Simone, that's what I like to think. I am very interested in eating healthy and delicious so I try to make up new dishes that are both nutritious and pleasurable. Thanks for your interest and comments!

    • Ingenira profile image

      Ingenira 5 years ago

      hmm... I like it. I actually tasted something like this in Sydney, but it further top with confit duck leg, baked potato and baked beet root.

      Your simple salad looks as delicious as it is.

    • profile image

      Irene Winniczuk 5 years ago

      This to me is a very good dish for people who bring their lunch to work for it is easy, healthy and delicious. Which you don't see often in easy and healthy stuff.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi Irene, thanks for your lovely comments as always. I am glad you find the raw broccoli and cranberry salad a quick and easy recipe that you can take for lunch in all its variations. It certainly is a healthy and delicious option to carry around.

    • pstraubie48 profile image

      Patricia Scott 5 years ago from sunny Florida

      Congratulations on Hub of the Day...this looks interesting..and since both broccoli and cranberries are two of my daughter's favorites, I will definitely give this a try. I too like both so will find this among dishes I try out on my sister who is visiting this week. I also like the versatility...add or subtract the meat. Toss in something else or not. thank you for sharing this...

    • mary615 profile image

      Mary Hyatt 5 years ago from Florida

      Congrats! This really does look good. I like anything crunchy. I'll give it a try. Thanks for sharing. MERRY CHRISTMAS.

    • cclitgirl profile image

      Cynthia Sageleaf 5 years ago from Western NC

      Mmmm...deliciosa la ensalada!! Que padre! Enough Spanish - this looks WONDERFUL! I can't wait to try it. Thanks for sharing.

    • Cyndi10 profile image

      Cynthia B Turner 5 years ago from Georgia

      Congrats on Hub of the Day. Well deserved from the looks of the recipe and the visuals. Thanks for sharing.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      pstraubie48 - Thanks for your interest and comments. I hope your sister, your daughter and yourself enjoy it. Let me know which version is your favorite.

      mary615 - thanks for your nice comments and input! This raw broccoli salad is as crunchy as it gets so I hope you enjoy munching it :). It is my pleasure to share this salad recipe and variations with you. Merry Christmas to you too!

      cclitgirl - well you have charmed me enough with those five words :) thank YOU for your interest and kind input. I hope you enjoy this salad when you make it, please let me know which version you picked!

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Cyndi10 - thanks for saying that, I am very honored and happy to be able to share this with you all and on top of it be awarded Hub of the Day!

    • Maren Morgan M-T profile image

      Maren Elizabeth Morgan 5 years ago from Pennsylvania

      Brilliant to present all the versions. Thanks!

    • TwilightDream profile image

      TwilightDream 5 years ago from Chennai, India

      Congrats! Healthy food explained here in an interesting way with lot of variations. I like it. Keep writing!

    • randomcreative profile image

      Rose Clearfield 5 years ago from Milwaukee, Wisconsin

      This sounds delicious and so easy! You're absolutely right that it's very healthy, too. Thanks for sharing and congrats on getting Hub of the Day!

    • arusho profile image

      arusho 5 years ago from University Place, Wa.

      That looks delicious, cranberries make anything taste good!

    • ishwaryaa22 profile image

      Ishwaryaa Dhandapani 5 years ago from Chennai, India

      Congrats on Getting The Hub of the Day! Thank u 4 sharing ur recipe with us!

    • OMGirdle profile image

      OMGirdle 5 years ago from United States

      When I saw this on the cover page, I had to read it. It looks so good and I am definitely going to try it. Thank you for sharing.

    • Hui (蕙) profile image

      Hui (蕙) 5 years ago

      Nutritional, healthy, beautiful and easy to make on diet make busy and hurry life relax, enjoyable, colorful and hopeful!

    • DzyMsLizzy profile image

      Liz Elias 5 years ago from Oakley, CA

      Congratulations on earing Hub of the Day! This award is well-deserved. Beautiful photos, video, and precise and easy to follow directions. Thanks, too for including the vegetarian options..I'm always on the lookout for good veggie dishes. This sounds wonderful.

      Voted up across the board, and bookmarked.

    • BRIAN SLATER profile image

      Brian Slater 5 years ago from Nottingham Uk

      Congrats on the Hub of the Day, This looks teriffic can't wait to try it. Thank you for sharing.

    • profile image

      Sophia Angelique 5 years ago

      Thanks for a great recipe. It definitely looks like something I would try. :)

    • Peggy W profile image

      Peggy Woods 5 years ago from Houston, Texas

      This salad sounds really good and easy to make. Healthful too! Congratulations on getting the hub of the day. Thanks for the recipe and variations.

    • RTalloni profile image

      RTalloni 5 years ago from the short journey

      Congrats on Hub of the Day with this fabulous recipe.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Maren Morgan M-T, thanks for dropping by and for your kind input.

      TwilightDream, thanks for your nice comments and enthusiasm, I really appreciate it.

      randomcreative, thanks for your interest and positive comments, I hope you get the chance to try this salad, if you do, please drop back again and tell us how was it.

      Arusho, thanks for commenting, I am also a cranberry fan and I could swear they were made for this salad :), they really make a perfect combination with the broccoli, dressing and saltines of turkey/soybeans/cheese.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      ishwaryaa22, thanks for your congratulations, I am honored to share this with you.

      OMGirdle, thanks! you made me smile. I agree with you in that this broccoli salad looks very colorful and full of health and life. Let me know which version you chose and how you found it after the final test!

      Hui, thanks for all your nice qualifications!

      DzyMsLizzy, thanks for all your votes, cheers and lovely input! I hope you enjoy the vegetarian raw broccoli salad version, and, as a vegetarian, I am sure you will love it even more.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      BRIAN SLATER, thanks for dropping by and commenting! I am glad to share this meal salad with you guys. Let me know which version you picked and how it went when you make it.

      Sophia Angelique, I appreciate your interest in this healthy food option, I would be honored if you tried it. Hope you enjoy and get creative with it. Thanks for your input.

      Peggy W, thank YOU for your input and nice comments. I hope you can make this quick and easy salad recipe and, if you do, please let me know how you found it.

      RTalloni, thanks! I am very happy I got the nomination.

    • ryanna691 profile image

      ryanna691 5 years ago from Danang, Vietnam

      I think you love cooking so much. And I love cooking too.Thanks for your sharing. It's really really useful. Vegetables makes us younger and younger. Let's share more Claudia.

    • greatstuff profile image

      Mazlan 5 years ago from Malaysia

      Love your hub and style on presenting a simple topic, it make me want to go and buy the ingredients and have it for lunch today. Congrats on hub of the day.

    • Sinea Pies profile image

      Sinea Pies 5 years ago from Northeastern United States

      This recipe sounds delicious. It will go with a number of lower carb diet plans...at least the Phase 2 part of them. Southbeach Diet, Dukan Diet, Atkins. Weight Watchers friendly, too.

    • chamilj profile image

      chamilj 5 years ago from Sri Lanka

      Congratulations on getting the hub of the day and thanks for the recipe. Voted up!

    • Peter Allison profile image

      Peter Allison 5 years ago from Alameda, CA

      I saw this recipe (your Hub) earlier today and now see it is Hub of the Day! Congrats - I am definitely going to make this over the next few days! Thanks

    • Rusticliving profile image

      Elizabeth Rayen 5 years ago from California

      That looks amazing Claudia. Congratulations on Hub of the Day! Looking forward to reading more from you.

      Blessings,

      Lisa~ Rustic Living

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      ryanna691 – you are right! I love cooking, especially when it is with healthy fresh ingredients as is the case with this salad meal, and broccoli is one of my all time salad base favorites. Thanks for your enthusiasm and kind comments.

      greatstuff – thanks so much for your nice comments; that is the idea really, to let show, through the images and text, the deliciousness of healthy food.

      Sinea Pies – thanks for your input! Yes indeed, this is a complex carb salad, with a low calorie count and great nutritious value, which makes it a great salad meal for dieters. The raw broccoli provides one of the best sources of fiber too, which helps us cleans our digestive system.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Chamilj – thanks for your comments and votes! I really appreciate them both.

      Peter Allison – yeah! It was a very pleasant surprise for the day. I hope you like the raw broccoli salad. Are you making it with turkey? Cheese? Soy beans?

      Lisa – Rusticliving – thanks, you are very kind. Blessing for you too and merry Christmas.

    • SanneL profile image

      SanneL 5 years ago from Sweden

      This salad looks so crunchy and delicious, I'll definitely try this soon. I hope you don't mind me linking this recipe to my vegetarian hub?

      Congratulations on the hub of the day award! Well done!

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      SanneL - thanks for your interest and enthusiasm, I would be honored if you would link this raw broccoli and cranberry recipe to your Hub! Thanks for that as well and for your friendly cheers!

    • profile image

      Francesca68 5 years ago

      Looks delicious.

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      @Francesca68 - Thanks for the input!

      @Boastingbiz - Nice! I hope you enjoy them. Thanks for commenting.

    • thougtforce profile image

      Christina Lornemark 5 years ago from Sweden

      Broccoli is a favorite of mine and I use it in many different ways. This is a new way though and it looks really fresh and tasty, so I bookmark this and will try it! Thanks for sharing this recipe. The pictures are great!

      Tina

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      @thoughtforce:

      Hi Tina, there is no way to better describe this raw broccoli and cranberry salad than with your choice of words, fresh and tasty; if you like broccoli you are going to love it. Having raw broccoli as ingredient, this salad meal is much crunchier than other cooked broccoli recipes but also more healthy. I really hope you enjoy it.

      Thanks for your kind comments and interest, they are very much appreciated.

    • vespawoolf profile image

      vespawoolf 5 years ago from Peru, South America

      This recipe sounds fabulous and nutritious. Definitely will add it to my list of recipes to sample. Thank you!

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi vespawoolf, thanks for checking out this raw broccoli and cranberry salad. I appreciate your interest and comments. Hope you find it as deliciously healthy as I do.

    • precy anza profile image

      precy anza 5 years ago from USA

      I love broccoli! It;s one of my favorite vege and would love to try this one! ^-^' Voted up and thanks for sharing it with us!

    • Claudia Tello profile image
      Author

      Claudia Tello 5 years ago from Mexico

      Hi precy anza! Thanks for dropping by. If you are a broccoli enthusiast I am sure you will enjoy this great salad meal, either version (meat-friendly, vegetarian and vegan) is just as nice. It is an honor to be able to share it with you, thanks for your input.

    • LetitiaFT profile image

      LetitiaFT 4 years ago from Paris via California

      If this is anywhere near as good as your pineapple, cucumber and pecan detox salad that I tried, I'll be making it again and again. You really need some stars on here!

    • Claudia Tello profile image
      Author

      Claudia Tello 4 years ago from Mexico

      Thanks Letitia, I hope you like the raw broccoli and cranberry salad as much as the other one. It is less juicy and summery but much crunchier and equally healthy. The cranberries do add the same sweetness to the mixture. Thanks for your comments!

    • 2patricias profile image

      2patricias 4 years ago from Sussex by the Sea

      This looks a very useful recipe, with the added benefit of being versatile. Thanks for listing the health benefits.

    • Claudia Tello profile image
      Author

      Claudia Tello 4 years ago from Mexico

      Hey 2patricias!! I enjoy writing recipe hubs with healthy and beautiful looking quick and easy meals which I think other people will benefit from as well. It is my pleasure to share them with you. Thanks for stopping by and for your kind comments.

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