I know you are probably looking at the title and wondering if I've lost the plot. 'Salad?' It's a bit chilli for that isn't it? I know and I can understand any hesitation you might be having. But salads are not just for the warmer weather.
Plus, the great thing about this one is the fact it can be served warm and makes a fantastic filling side dish. Cauliflower and broccoli are in season at the moment. They are inexpensive, but also taste the best around this time of year with the cooler weather.
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
Do not over cook your vegetables they should still have some crunch to them. If you have boiled them to death the colour will change and look not so appetising. Besides if this is the case you might as well chuck the vegetables and just drink the water!! Because most, if not all the nutrients will be left in it. Broccoli and cauliflower are also great eaten raw - you will get more of the nutrient profile this way.
#Top tip: use the water from boiled vegetables to make up stock or gravy#
#this salad is better a day or two after being made, can be kept for up to 5 days in the fridge!#
The Low Down:
Broccoli and cauliflower belong to the cruciferous family of vegetables (contain sulphur compounds). Rich in antioxidants, these vegetables have been shown to be important in reducing the risk of certain types of cancers e.g. colon cancer. Broccoli contains myrosinase an enzyme which can reduce developing cancer. By changing the sulphur-based chemicals 'glucosinolates' into 'isothiocyanates' which have anti-cancer properties. These vegetables have also been found to have a positive effect on osteoarthritis, help in protecting the skin from UV damage and detoxifies the body.
Vitamin K, Vitamin C, Folate
Vitamin A, Manganese, Sodium, B6, Magnesium, Phosphorus, Potassium
B1, B2, B3, B5, Calcium, Iron, Copper
The nutrient profile of both cauliflower and broccoli makes them ideal foods for combating, disorders of the bones, heart, lung, the nervous system and boosting the immune system.
Lets get started!!
Ingredients
(serves 6)
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
- 500 g broccoli
- 500 g cauliflower
- 60 g raw peanuts, roughly chopped
Dressing
- 1 red chilli, finely chopped
- 1 tablespoon white sesame seeds, lightly toasted
- 1 tablespoon black sesame seeds, lightly toasted
- 1 tablespoon sesame oil
- 2 tablespoon fresh ginger, finely chopped
- 3 cloves garlic, finely chopped
- 1 large spring onion, roughly chopped
- 2 tablespoon fish sauce
- 2 tablespoon soy sauce
- 1 tablespoon lemon juice
#As with all recipes on this blog unless otherwise stated they are my own; be kind enough to, link back to original, make, share and highlight - happy sharing #
Preparation
Carefully break off the broccoli and cauliflower florets into bite size pieces.
Bring a large saucepan of water to the boil, add the cauliflower florets and cook in batches for 4 minutes at a time.
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
Remove from the water and immediately cool under cold running water, or plunge into sink filled with ice water.
#This will stop the cooking process by quickly reducing the heat, this also helps in preserving the colour of your vegetables#
Do the same thing for the broccoli, except you will cook these for only 2 minutes!
Make up the dressing by adding all the ingredients together in a mixing bowl, stir to combine the flavours and add the finely chopped chilli, ginger and garlic.
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
Drain the water from the cooked vegetables making sure they are fully cooled down.
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
Pour the dressing over the vegetables and combine well
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
Done! let the salad sit in the fridge covered for at least an hour before you tuck in. Allowing some of the flavours to really soak in.
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| Copyrights to images reserved Alicia Lewis @ KitchenTakeovers |
***Disclaimer: Any of the information within this blog post and others on this site is for information and educational purposes only and is NOT intended to be taken as diagnosis, treatment, cure or to prevent any disease. Any reader concerned about his or her health is advised to seek medical advice from their GP or relevant medical professional***
Labels: Asian, Gluten free, Recipe List, Salad
