Basecamp Nutrition – Broccoli Salad

Basecamp Nutrition – Broccoli Salad

Lunch – Broccoli salad

Serves: 4-5

  • 1-2 Broccoli trees, chopped
  • ½ Apple, finely chopped
  • 2-3 tbs extra virgin olive oil
  • 60g Feta cheese
  • 1 handful nuts (either walnuts, almonds or mixed nuts), roasted
  • Salt & pepper to taste

Peanut butter sauce:

  • 1 tbs peanut butter
  • 2-3 tbs water
  • Juice of ½ a lemon

Broccoli

  • Plant-based protein source
  • Highest in vitamin K, C, A, iron and folate and provides 4g of protein
  • Cancer fighting agent due to its high antioxidant content, as this has been shown to help inhibit tumour growth and help prevent DNA damage
  • Due to the high levels of vitamin K, broccoli is a great food for maintaining strong bones

Nuts

  • Source of healthy omega 3 fats responsible for regulating inflammation
  • Source of plant-based protein

Lemon

  • Digestive aid helping prevent indigestion
  • Alkalising agent helping reduce acidity in the body

Extra virgin olive oil

  • Source of healthy omega 3 fats, which helps reduce inflammation and promote healthy hair and skin
  • Helps lower LDL (“bad” cholesterol) and increase HDL (“good” cholesterol)

Note: make sure to only buy your olive oil in a dark glass bottle, as these have not been exposed to light, which can cause heat tampering and damage the beneficial properties.

Only use olive oil as a raw dressing and when cooking at low temperatures and use coconut oil raw and for cooking at higher temperatures (frying and in the oven).

Method:

  • Wash the broccoli and break into bite size pieces. 
  • Place the broccoli into a pot with a small amount of water at the bottom. Place the lid on and allow to steam for 2-3 minutes (until the broccoli is slightly tender).
  • Finely slice the apple into medium size pieces.
  • Roast the mixed nuts in a pan until golden brown.
  • When all is ready place the broccoli, roasted nuts, apple and peanut butter sauce into a bowl.
  • Crumble the feta cheese over along with the olive oil and salt and pepper to taste.
By | 2017-12-18T16:59:45+00:00 December 18th, 2017|Nutrition|0 Comments

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