Edible Ayurveda - Broccoli Walnut Salad
Author: Linda Sinden Date Posted:22 October 2018
Enjoy a rainbow of colour and nutrients
Did you know… the different colours in fruits and vegetables signal the presence of helpful bioactive phytochemicals or compounds that plants use to protect themselves from predator insects, pollution and disease. Isn’t nature inventive!
When we ingest a fruit or vegetable this protective influence can be helpful to us too as they provide powerful antioxidant protection. So here is a salad recipe to help you enjoy a power packed rainbow of colours. Enjoy!
Broccoli Walnut Salad
2 cups chopped broccoli or broccolini
1 cup mung bean sprouts or mixed sprouts
Juice of 1 lemon
4 teaspoons of light soy sauce
1 cup pearl barley, cooked (see Cook’s Note)
1 orange, peeled, segmented
1/2 cup of pomegranate seeds
1/2 cup roasted walnuts
1/2 cup lightly toasted sunflower seeds
The zest and juice of 1 orange
1 rounded tsp of seasonal Pitta Churna Organic
4 teaspoons of extra-virgin olive oil
- To cook pearl barley, cover with cold water and bring to the boil. Then lower the heat to a low simmer, cover and cook for 25 minutes. The barley is done when it has tripled in volume and is soft yet chewy.
- Trim broccoli and cut into florets. If using broccolini, cut each stem into 3. Blanch the florets in boiling water for 1 minute or until bright green and tender yet still crispy. Tip into a colander and allow to cool to room temperature. Drain well.
- In a large salad bowl, toss together the broccoli, sprouts, barley, orange segments, pomegranate flesh, nuts and seeds.
- Whisk together the orange zest and juice, oil, lime or lemon juice, Pitta Churna Organic and soy sauce.
- Drizzle dressing over the salad and toss gently.
- Adjust seasonings if needed.
- Take a portion equivalent to your two hands cupped.
- Foods with red pigments contain anthocyanins and carotenoids and are considered the heroes of antioxidants. Vitamin C is also often present in foods containing red pigments.
- Foods with green pigments are high in Vitamin C, flavonoids and carotenoids. Broccoli, cabbage and brussel sprouts contain antioxidants and contribute significant amounts of fibre, folate, B vitamins, vitamin K, iron, potassium and calcium.
- Foods containing orange and yellow pigments are rich in carotenoids, which also give them their vibrant colours, as well as many other phytochemicals. The yellow-orange group is also a good source of fibre.
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Wishing you the bliss of balance.