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Sesame Broccoli Salad

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I was one of those odd kids growing up.  I just loved my veggies.  If you couldn’t find me, it was always a safe bet to check the garden.  I was like a pesky rabbit who was always nibbling on the fresh produce. :)   As with most things out there in “Google Land” there is a ton of information about broccoli.  Reading about it is much like watching a tennis game.  The “ball” goes back and forth as to whether or not it is healthier or better for you to eat broccoli raw or lightly steamed.  Those with thyroid issues should limit their intake, others say that it isn’t an issue.  The ball is in your court to decide.

For me personally, I think the key is moderation.  I am learning more and more that to maintain my health, I need to eat a large array foods so I can get the  nutrients I  need.  Add a rainbow of color in your diet and at the end of the rainbow you will find a leprechaun sitting in a pot of fresh colorful veggies. :)  The more color (variety of fresh produce) the better chance of getting all the vitamins we need.  I eat a high percentage of raw but not 100%.  Well, some days are 100% but not all the time.  For me, I am ok with that.  Everyone has to find what works for them.  Anyway, enough of that.  This recipe turned out yummy and darn-it I am going to enjoy it! haha  I encourage you to give this Sesame Broccoli Salad a try tonight and if you do, please share with us what you think!

 

Ingredients:

  • 10 cups of broccoli florets
  • 1 cup of sprouted mung beans
  • 2 Tbsp Braggs Aminos
  • 2 Tbsp Sesame oil
  • 2 Tbsp raw apple cider vinegar
  • 2 Tbsp raw honey
  • 1/2 cup sesame seeds (I used black and white, untoasted)
  • Salt and pepper to taste
  • Optional: add cherry tomatoes or raisins or dried cranberries

Preparation:

  1. Break the broccoli into small florets.  When I make raw broccoli salads I like to remove as much as the stem as possible so the florets will soften with the sauce.  But don’t throw away the stems, they hold a lot of flavor and nutrients.  Save them for a salad, use in flax crackers or juice them.  Place florets in a large bowl and set aside.
  2. In a small bowl combine the Braggs Aminos, oil, vinegar, sweetener, sesame seeds, salt and pepper.  Whisk together to taste it, adjust ingredients to your liking.
  3. Pour ingredients over the broccoli and toss together until well coated.
  4. Store in fridge in a sealed container.  This salad will last several days.

Tip:

  • If you want to make this vegan you can use agave nectar or the sweetener of your choice.
  • I used toasted sesame oil, which isn’t raw, but I am ok with that.

Nutritional Value: yields approx. 12 cups = calculation is per cup:

  • Calories: 93 calories
  • Fat: 6.5 grms
  • Fiber: 2.6 grms
  • Carbs: >1
  • Protein: 3 grms

Here are some interesting facts about good ole broccoli:

  1. Broccoli is a member of the cabbage family.
  2. Broccoli is a cool-weather crop and grows poorly in the summer.
  3. Broccoli is high in Vitamin C and also soluble fiber.
  4. 1 cup of broccoli only has 30 calories.
  5. Cutting broccoli into smaller pieces breaks the cells and activates an enzyme called myrosinase. The myrosinase converts some of the sulfur-containing chemicals found in broccoli (call glucosinolates) into other sulfur containing chemicals (called isothiocyanates) which research has shown to contain cancer preventive properties not found in the glucosinolates .
  6. Since myrosinase is specifically activated by ascorbic acid (vitamin C), sprinkling your sliced broccoli with a little lemon juice, an excellent source of vitamin C, before letting it sit may also help increase myrosinase activity. Once broccoli is heated, even if it is just lightly steamed, the myrosinase enzyme will become inactivated.
  7. It is preferred by some  to lightly cooking the broccoli because it tends to soften fibrous materials aiding digestion and increasing the potential assimilation of nutrients.  Of key importance is the definition of “lightly cooked”. Lightly cooked broccoli has a bright green color and has not been steamed or boiled for more than 3-5 minutes. Overcooking any vegetable will decrease its nutritional value.
  8. The same cancer-preventing compounds that slicing helps activate in broccoli (isothiocyanates) may decrease thyroid function under certain circumstances. The jury is still out, however, on exactly how this process works, or how problematic it is for everyday eating.

11 thoughts on “Sesame Broccoli Salad

  1. Jami says:

    YUM! That looks fabulous. I love brocolli – raw or steamed, and I bet that sesame adds some great flavor with it!

    • amie-sue says:

      I do love steamed broccoli too but boy does it smell up the house. That is one scent that I don’t want Renuzit to replicate. lol

  2. Alta says:

    well, they say great minds think alike! I made a broccoli/red bell pepper/pine nut salad for my lunch today BEFORE I read this! I used a dressing made with Bragg’s, sesame oil, tahini, garlic, ginger, and sea salt, and it was yummmmmmyyyy! I sometimes chop up a green onion, or in today’s salad, a freshly picked jalapeno pepper from my bush on the deck. mighty good eatin’!

    • amie-sue says:

      Oh I love being a part of the “great minds think alike!” club. haha Your salad sounds delicious too! You could throw about any thing in there and it would taste good, specially with the hint of Tahiti…shoot my flip flop would taste good with Tahiti on it. haha Have a blessed day! amie sue

  3. Sekhmet says:

    Your website is awesome! Your recipes are simple and basic and every thing looks so delicious! I can’t wait to try some of them. Keep up the great work, Amie! I will let you know when I try some of your recipes.

  4. Marienka Homshaw says:

    I made this but not properly and partly by accident. I first discovered I had no sesame seeds, then I forgot to add the garlic, and I used Tamari because I didn’t have Braggs of Namu so it was OK but not great.

  5. Greta says:

    I’m SO stoked that I stumbled upon this site( googling : raw food menu plans)!! Wow your website is amazing- beautifully done! This was the first recipe I tried and it turned out so good! My husband and I both loved it! Greetings from Singapore!

    • amie-sue says:

      Oh how wonderful Greta… thank you so much for sharing this with me… it just warms my heart. Many blessings in your journey and please keep in touch. :) amie sue

  6. amie-sue says:

    I am so happy to hear that! Thank you :) Have a blessed day…I insist! amie sue

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