12 January, 2015
The Cruciferous Veggie: Cauliflower Broccoli Salad
I’m the first to admit that I don’t eat enough cruciferous vegetables. I have no problem eating kale or Brussels sprouts, but as far as the other vegetables, not so much. Broccoli and cauliflower are two of the more popular types of cruciferous vegetables, and it just so happens that they are in season right now. How do I know?…they are growing in my garden. I decided to create a salad as a way to eat more of these veggies (and put my garden loot to good use). So today I am introducing you to a cruciferous veggie creation: Cauliflower Broccoli Salad.
What are cruciferous vegetables you may ask? These are vegetables that are in the cabbage family: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, ale, mustard greens, watercress, turnips – just to name some. These nutrient powerhouses contain phytochemicals, vitamins, minerals, and fiber that are important for good health. I recommend eating a variety of these vegetables and trying to incorporate at least one into your diet every day.
A big reason to eat cruciferous veggies is because they may help lower your risk for cancer. This is partly due to sulforaphane, a sulfur compound that has been shown to kill cancer stem cells and slow growth. If that’s not a good enough reason to start eating more from this group of vegetables, then how about:
- boosting heart health,
- reducing inflammation,
- improving brain health,
- helping your body detox,
- and other digestive benefits.
Eating a wide variety of all vegetables is important, but cruciferous vegetables are especially great. Don’t get stuck in the veggie rut – eat cooked and raw veggies in a wide range of colors. This recipe doesn’t seem like much, but by finely chopping the vegetables, adding a little sweetness from dried fruit, tartness from some lemon, and crunchiness from some seeds, this salad is the perfect way to eat raw broccoli and cauliflower without using fatty sauces or dips. Give it a try and tell me what you think.
Cauliflower and Broccoli Salad
Ingredients
- 1 head broccoli
- 1 head cauliflower
- 2 large carrots peeled
- 1/4 cup raisins dried currants, or diced dried figs
- 1/4 cup raw sunflower seeds
- Juice from 2 lemons about 6 Tablespoons
- 6 Tablespoons Olive Oil
- 1/4 teaspoon salt to taste
- 1/8 teaspoon ground black pepper
Instructions
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Remove the leaves and large stems from the broccoli and cauliflower.
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In a food processor with the blade attachment add the pieces of broccoli and pulse a few times until the pieces are broken up into smaller chunks (not to the point of crumbs).
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Dump the broccoli into a large mixing bowl.
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Add the cauliflower to the food processor and repeat the same steps as the broccoli.
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Dump the cauliflower into the bowl.
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Add the shredder attachment to the processor and grate both carrots. Or you can grate the carrots with a box grater.
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Dump the carrots into the bowl.
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Add the raisins and 1/4 cup sunflower seeds to the bowl.
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In a blender (or just mix in a bowl) add the lemon juice, olive oil, salt and pepper, and blend until creamy.
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Add the dressing to the bowl and mix everything together.
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Store leftovers in an airtight container in the fridge for up to one week.
Recipe Notes
Choose organic ingredients when possible.
If you don't have a food processor you can use a knife instead to cut the broccoli and cauliflower.
If you don’t have a blender you can mix the dressing ingredients directly into the bowl.
13 Comments
What a great nourishing salad!
It’s cold outside here so seeing all these fresh veggies gets me ready to garden! What a great salad!
I love growing my own food. I would grow 100% if I could.
Fantastic colourful salad!
Thank you!
This looks amazing! I love bright, colorful salads, and I always have these ingredients on hand. Can’t wait to try it out!
Me too…color, color! I like using easy ingredients as much as possible. I hope you enjoy this!
oooo I love this rainbow salad! So pretty!
Thank you, I hope you enjoy it as much as I do!
Is the broccoli cooke? Or is it raw? Looks amazing
In this recipe it is raw but you could absolutely cook it as well.
I’m interested in the nutritional facts for this recipe.
Hi There! I normally don’t add nutrition facts since I believe it is really more the ingredients that matter. You can always go online to places like my fitness pal and you can plug in the ingredients to get the information you are looking for. Thank you. https://theorganicdietitian.com/why-i-dont-read-nutrition-facts-ingredients-are-1/