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Raw Broccoli and Cranberry Quick and Easy Salad Meal
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
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
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
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.
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!
Related Raw Food Information
- 21-Days Raw Food Detox Resolution
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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
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.