Sunday, July 17, 2011

Broccoli Salad with Low Fat Yogurt Dressing

Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium. A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C. The 3,3'-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity. Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Broccoli has the highest levels of carotenoids in the brassica family. It is particularly rich in lutein and also provides beta-carotene.

  

I had a slight aversion towards broccoli initially. But knowing the health benefits of this green vegetable, I try to include it in my cooking very often. I guess I can never eat raw broccoli. The trick is to blanch the broccoli for not more than 2 minutes. This will take out the raw taste of broccoli and brings more cooked taste.


Ingredients:


1. Broccoli - 1 head
2. Raisins - 2 tablespoons
3. Almonds - 2 tablespoons
4. Toasted sesame seeds - 1 tablespoon


For the dressing:


1. Lowfat Yogurt - 1 cup (I used no fat and it tasted good)
2. Sesame Oil - 1 tablespoon
3. Salt - to taste
4. Chilli flakes - 1 teaspoon(or more if desired)




Method:


1. Blanch the broccoli florets no more than 2 minutes. The broccoli should still be firm but the raw smell of the broccoli will be gone.
2. Let it cool down. Sprinkle raisins, almonds and toasted sesame seeds over it.
3. For the dressing, just mix all the ingredients under "For the dressing" section to a smooth paste.


Mix the dressing to the broccoli salad just before serving. You can also add shredded carrots to it.


I am happy to send this entry to Salad Spred.

10 comments:

  1. A colorful and healthy salad...glad to follow you

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  2. Colorful and a super healthy salad. Simply love it.

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  3. Hey dear first time here..u hv a bful blog with stunning pics..hope to hear a word from u too...
    this looks ,colorful n healthy ..any leftovers pls.?.following u
    Sanyukta
    http://creativesanyukta.blogspot.com/

    ReplyDelete
  4. WOW..THATS ONE HEALTHY AND COLORFUL SALAD....LOVED THAT CUTE LOOKING BOWL...:)

    ReplyDelete
  5. this seems like a wonderful summer salad! YUM!

    ReplyDelete
  6. Wow wat a tempting clicks,makes me hungry now...

    ReplyDelete

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