springy broccoli salad
a crunchy broccoli salad with orange dressing
This citrus salad full of texture feels like a good first step into spring and away from winter roast veggies.
Broccoli is sometimes referred to as a nutritional powerhouse.
High in:
vitamins and minerals: vitamin C (immune system), vitamin K and calcium (bones) and vitamin A (eyes).
Fibre - aids digestion, reduces inflammation, promotes satiety, and a healthy metabolism.
“green chemoprevention” - plant-based compounds found in foods like broccoli or green tea that prevent or reduce cancer risk.
Its anti-inflammatory//anti-cancer properties may come from sulforaphane which acts to stop inflammation-promoting enzymes in the body. Growing evidence finds this compound to act against cancers including breast, prostate and colon.
There is a growing interest in broccoli’s antibacterial properties. Albeit further research is needed to understand the mechanisms, the interest lies in its ability to inhibit the growth of antibiotic-resistant strains of bacteria.
ingredients
120g spelt grain (use rice or couscous as substitute)
one large head of broccoli
one tsp cumin seeds
large handful of sunflower seeds
5 dates destoned and chopped
half a fennel bulb finely sliced
handful of coriander finely chopped
juice from half an organic orange
two spoons of extra virgin olive oil
small piece of root ginger
instructions
Prepare spelt grain by covering in boiling water and cooking on the stove top for around 40 minutes.
Chop broccoli head into small florets (large stem included) and steam for 1-2 minutes until the colour changes it still has a bite. Once cooked lightly chop into smaller pieces.
Toast the cumin seeds in a heavy frying pan on the stove until they are fragrant and a little coloured
Repeat with the sunflower seeds.
Add to a large salad bowl: cooked spelt, broccoli, cumin, sunflower seeds, chopped dates, thinly sliced fennel bulb, chopped coridander, and season well.
Make the dressing by mixing the orange juice, extra-virgin olive oil and grated ginger
Massage the dressing into the salad, serving with extra sunflower seeds and even a soft-boiled egg.