Broccoli Superfood Salad

This broccoli superfood salad recipe is a mega-dose of nutrition that also tastes great. With summer right around the corner, I can’t wait to get my hands on the abundance of fresh, local veggies and create some new dishes. After years of recipe experiments, I have little tolerance for boring salads! In my opinion, most of ice berg and romaine lettuce pale in comparison to things like broccoli, kale or cabbage from both a taste and nutrition perspective.  Let’s spice it up a little, nosh on some nutrients and impress your friends with this recipe! But first, let me explain why a chose this nutrient powerhouse for my salad.

Is Broccoli a Superfood?

Broccoli is part of the cruciferous vegetable category, along with things like radishes, brussel sprouts, arugula, kale, cauliflower and many more. Part of what makes this group of veggies so powerfully nutritious is that many of them contain the precursors to a nutrient called glutathione. Broccoli, more specifically, also contains other powerful phytonutrients such as chlorophyll and carotenoids. 

Glutathione Hangover Cure?

fresh chopped broccoli, glutathione hangover Vibrant Nutrition RD

Broccoli superfood salad may be a good thing after a night out on the town. In the presence of glutathione hangover symptoms may be reduced for a number of reasons. 

Glutathione has strong anti-inflammatory, anti-cancerous and even anti-bacterial properties. By scavenging the free radicals that can wreck havoc on our cells, it reduces inflammation. Glutathione has also been shown to help our liver recover from drug-induced toxicity by acting on phase II of liver detoxification. This daily process our liver performs rids the body of harmful compounds like alcohol and acetaldehyde.  

Studies have shown that the glutathione hangover cure is real! Using fortified foods, results indicated that  this nutrient reduces hangovers in subjects by modulating alcohol-metabolizing enzymes and exerting an anti-oxidant activity. Science shows us just how powerful these cruciferous veggies are for our health, even if we aren’t suffering from the night before. Though our cells naturally produce endogenous glutathione, it does become depleted. This is why it is vital to consume a diet rich in veggies to replenish our nutrient stores.

Eating for Gut Health

Your gut bacteria will also be happy little campers after eating this. Yogurt and apple cider vinegar both contain probiotics, which are highly beneficial for the gut flora living in our large intestine. Our digestive tract possess an amazing ability to communicate with other cells and neural pathways to our brain using a biologic system known as the gut-brain axis. Consuming probiotics helps the colonies in our large intestine grow stronger and more resilient. This enhances our digestive health, improves satiety/hunger cues and promote mental health, just to name a few benefits. In addition to probiotics, this recipe also provides food for existing gut microbes. Specific types of insoluble fiber from the onion and apples in this recipe will grow the healthy bacteria. Once the bacteria consume this fiber, they create anti-cancerous compounds as by-products. These metabolites are called short chain fatty acids and include butyric, acetic and proprionic acid. These molecules protect our gut and reduce inflammation in our body.

 

Health Benefits of Raw Broccoli

It is typically recommended that we consume broccoli raw because many nutrients, including glutathione precursors and vitamin C, are destroyed due to heat. That is the reason I love this recipe. The lactic acid in the yogurt and ascorbic acid (aka vitamin C) in the lemon juice help to soften the broccoli without cooking it. Chopping it up nicely aids in this process. Using these cooking methods, we can not only preserve the antioxidants in the broccoli but add some extra vitamin C with the lemon juice. 

Broccoli is a powerhouse veggie, certainly deserving the ‘superfood’ title.  So whether you seek a glutathione hangover cure, or just want to eat foods that make you Vibrant and healthy, this recipe is for you!

Broccoli Superfood Salad Recipe

Creamy, crunchy, sweet and savory all in one nutrient-packed salad. Impress your friends and family at your next dinner party with this guaranteed-to-please recipe. 

Course Salad
Cuisine American
Keyword broccoli superfood, dietitian approved recipe, health benefits of raw broccoli, superfood salad, superfood salad recipe
Prep Time 20 minutes
Total Time 20 minutes
Servings 4 people
Calories 200 kcal

Ingredients

The Salad

  • 2 heads broccoli chopped
  • 1 medium apple diced
  • 1/2 medium white onion diced
  • 1/3 cup cashews chopped
  • 1/3 cup dried currants
  • 1/4 cup parmesan grated

The Dressing

  • 1 cup Greek yogurt whole milk, grassfed
  • 1/4 cup lemon juice
  • 3 tbsp apple cider vinegar raw
  • 1/2 cup honey
  • salt and pepper to taste

Instructions

  1. Chop broccoli, dice apples, dice onions and place into a large bowl. Mix in cashew pieces and dried currants. Set aside. 

  2. In a separate bowl, combine yogurt, lemon juice, apple cider vinegar, honey, salt and pepper. Mix until smooth and well combined. 

  3. Pour dressing into your bowl of salad ingredients and mix thoroughly until dressing is well distributed among veggies. Enjoy with grilled chicken or garbanzo beans for a little protein.

Topics #broccoli superfood salad #eat for gut health #glutathione hangover