Honey Mustard Broccoli Salad

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(Paleo, GAPS, AIP Stage 1 Reintro)

Honey Mustard Broccoli Salad | Phoenix Helix“I am better off with vegetables at the bottom of my garden than with all the fairies of the Midsummer Night’s Dream.”
~ Dorothy L. Sayers

Introduction

For about 10 straight years, all I did with vegetables was steam them and serve them with butter, salt and pepper. All of my cooking energy went into the main dish, and I didn’t spend time on the sides. We ate large amounts of vegetables, but in a very boring way. Not surprisingly, I burnt out on all of my favorites, including broccoli. What’s amazing is that it took 10 years. To this day, I don’t like “plain” broccoli, so when I found this recipe that prepared it in a totally new way, I was excited. After a few adaptations, I ended up with a new favorite way to eat broccoli, that’s anything but boring.

Nutrition

Earlier this week, I did a detailed Q&A about Dr. Wahls’ recommendation of 9 cups of vegetables daily. Broccoli falls into the sulfur-rich category. Let’s find out how this salad helps us heal.

1 cup of raw broccoli florets contains:

  • 110% of your daily need for Vitamin C (needed for the growth & repair of every tissue in your body).
  • 43% of your daily need for Vitamin A (works together with Vitamin D to regulate the immune system, especially important for those with autoimmune disorders).
  • A flavonoid called kaempfero (which has an anti-inflammatory effect and lessens the impact of allergy-related substances in the body. I like the sound of that!)
  • Folate (an important B vitamin which supports cardiovascular health and allows our nerves to function properly.)
  • And is a detoxification superfood:  “Three glucosinolate phytonutrients are found in a special combination in broccoli. This dynamic trio is able to support all steps in the body’s detox process, including activation, neutralization, and elimination of unwanted contaminants.” ~ World’s Healthiest Foods
  • Don’t forget about the stalks. Peel them and slice them like water chestnuts. They taste delicious and provide even more vitamin C and folate than the florets, along with a fair amount of potassium and manganese.

Recipe: Honey Mustard Broccoli Salad
adapted from the Sprouted Kitchen

Ingredients:

1½ lb. broccoli (with stems)
1 large apple
2-3 cups mixed greens (not too many, the broccoli is the focus of this salad)
3 Tbsp. whole grain mustard (AIP stage 1 reintro)
2 Tbsp. extra virgin olive oil
2 Tbsp. apple cider vinegar
2 Tbsp. raw honey
sea salt, to taste
black pepper, to taste (AIP stage 1 reintro)
1/3 cup raisins
1/4 tsp. sea salt

Directions:

  1. Chop the broccoli into medium sized florets (not too small); peel & slice the stems like water chestnuts. Steam the broccoli for just 2 minutes (enough to brighten, without losing the crunch). Immerse broccoli immediately in cold water until cooled, drain thoroughly and then pat dry with a towel (otherwise the florets hold water which dilutes the dressing.)
  2. Core & slice apple thinly, and add to a large bowl, along with broccoli and mixed greens.
  3. In a bowl or liquid measuring cup, whisk together the dressing ingredients (mustard, olive oil, apple cider vinegar, honey, salt and pepper.) Taste and add more of any of the ingredients, to your preference.
  4. Pour dressing over the salad, toss to blend & refrigerate 30 minutes.
  5. In a small bowl, toss the raisins with 1/4 tsp. sea salt.
  6. Portion into 4 bowls & top with the salted raisins.

AIP Note: If you’re on the Paleo Autoimmune Protocol (AIP), you should know that mustard is a seed-based spice and black pepper is a fruit-based spice. The Paleo Approach considers these spices to be Phase 1 reintroductions. These are the foods least likely to be problematic. The recommendation is to eliminate them for 30 days and then reintroduce.

If you’ve successfully reintroduced seed-based spices, try this recipe too!
Pork Chops with Rhubarb Chutney

Pork Chops with Rhubarb Chutney

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Let’s finish with a broccoli song. Who loves Sesame Street?


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This post is linked to the following blog carnivals:
Fresh Bites Friday, Whole Food Friday, Simple Meals Friday, What Am I Eating?, Sunday School, Make Your Own Monday, Fat Tuesday, Family Table Tuesday, Scratch Cookin’ Tuesday, Traditional Tuesday, Tuned In Tuesday, Healthy Tuesday, Allergy-Free Wednesday, Waste Not Want Not Wednesday, Well Fed Wednesday, Wildcrafting Wednesday, Party Wave Wednesday, Whole Foods Wednesday, Thank Your Body Thursday, Tasty Traditions, Simple Lives Thursday, Real Food Wednesday, Wheat Free Wednesday, Gluten Free Wednesday, Wellness Wednesday, Fresh Foods Wednesday,

Honey Mustard Broccoli Salad | Phoenix Helix
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