Broccoli And Almond Salad

Broccoli and almond salad! This salad is a healthier spin on any plant or animal-based salad, and it’s every bit as flavorful. The flavor combination of this salad is delicious, from the crunch of the broccoli and almonds, paired with onions, sweet raisins, toasted almonds and creamy dressing. 

It doesn’t matter the time of year or the occasion, and this cold broccoli salad recipe is a hit with every one, every thing, and at any time!

Ingredients

  • Raw Broccoli, Cut into tiny florets
  • Roasted, unsalted Almonds
  • Raisins
  • Onion
  • Heavy Cream (1 Tbsp) 
  • Himalayan Pink Salt 
  • Ground Black Pepper
  • Lemon Juice

Method

  • Slice the Almonds & Onions
  • Mix the Heavy Cream with the seasoning in a mixing bowl
  • Add the other ingredients to this bowl and toss the salad till everything has a light coating
  • Serve in a bowl.

Nutritional Info

Calories280 kcal
Protein9.3 g
Carbs18.9 g
Dietary Fats5.0 g
Fiber7.0 g
Vitamin A8702.1 IU
Vitamin E7.7 mg
Vitamin K94.5 µg
*approximate values

It’s the recipe for the week and the perfect healthy salad for weight loss. It is a fresher, more nutritious version loaded with vegetables high in fiber.

The big question regarding this recipe for the week is, what are the health benefits of broccoli?

What Are The Health Benefits Of Broccoli

About one cup of raw, chopped broccoli contains only 31 calories, 6 g of carbohydrates, and 3 g of fiber. The fiber in a cup of raw broccoli supports a robust digestive system and feeds beneficial bacteria in the gut, boosting immunity. The exact quantity of broccoli also contains over 80 ml (3oz) of water. The fiber and water combination of broccoli promotes feelings of fullness and supports healthy weight management. And hence broccoli is a popular addition to meals for those looking to lose weight while staying healthy. It is also a good source of the following:

Vitamin C

Vitamin C is an antioxidant essential for immune function, healthy skin, blood vessels, bones and cartilages. Vitamin C is also considered to impact cancer (including prevention and treatment), cardiovascular disease, age-related macular degeneration (AMD) and cataracts, and the common cold. ((<https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h7>))

Vitamin K

Broccoli has a high quantity of vitamin K, which is vital for blood clotting and may promote bone health. A deficiency in vitamin K increases the risk of excessive bleeding (hemorrhage). ((<https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/#en5>))

Vitamin B9/Folate

It is needed for healthy tissue growth and cell function and is very important for pregnant women. Folate works with vitamin B12 and vitamin C to help the body break down, use, and create new proteins. In addition, it assists in the formation of red blood cells. ((<https://ods.od.nih.gov/factsheets/Folate-Consumer/>))

Potassium

It is an essential mineral beneficial for keeping blood pressure in control and preventing heart diseases. In addition, a potassium-rich diet helps to counterbalance some of sodium’s harmful effects on blood pressure. ((<https://ods.od.nih.gov/factsheets/Potassium-Consumer/>))

Manganese

Manganese is a trace element that helps the body form connective tissue, bones, blood-clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. ((<https://ods.od.nih.gov/factsheets/Manganese-Consumer/>))

Related: 

https://fabulousbody.com/health-benefits-and-nutritional-value-of-broccoli/

https://fabulousbody.com/almonds-benefits-for-health-how-many-almonds-in-a-day/

Why should we include vegetables in our diet?

“Do not throw your vegetables” a threat I have heard from my mother my entire young life. Foolishly I did not understand the importance then, but funnily, now I encourage my children to add vegetables to their diet along with animal protein.

The American Cancer Society advises at least five servings of fruit and vegetables per day for good health and to reduce cancer risk. However, it’s enough to make one wonder exactly why vegetables are so important to human health. ((<https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html>))

Antioxidants and Vitamins

One of the primary health benefits of vegetables is their high-level nutrient content. They are loaded with minerals and vitamins that contribute to the growth and maintenance of outstanding total health. 

For example, the U.S. Department of Agriculture suggests that many vegetables are high in potassium, which is crucial for healthy blood pressure. In addition, various vitamins, such as C and A, help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. 

Vegetables are also rich in a particular group of nutrients called antioxidants, which fight cellular damage. As a result, they may help prevent or reduce heart disease, cancer, Parkinson’s disease, atherosclerosis, heart attack and Alzheimer’s disease. ((<https://www.myplate.gov/eat-healthy/vegetables>)), ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/>))

Fiber

Another significant benefit of vegetables is dietary fiber. Fiber is an essential nutrient available only in plant foods. Dietary Fiber includes the parts of plant foods that our body can’t digest or absorb. 

A crucial role of many types of fiber is their property to act as prebiotics, substances that influence the classes and activities of the bacteria that survive inside the human gut. ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/>))

Related :

https://fabulousbody.com/what-is-fiber-health-benefits-food-sources-and-daily-requirements/

Weight-loss friendly

Vegetables are also a boon to people on diets as they are generally low in fat and calories. As a result, one may eat many of them without gaining weight. 

In addition, if you substitute vegetables for other, higher-calorie foods in your diet, you will reduce your fat and calorie intake, making weight management more effortless. 

Fiber makes us feel fuller for a more extended period, helping us eat less overall and aiding with weight loss or maintenance. ((<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/>))

More and more studies are being conducted to confirm the impact of our diet on our health. For example, a new UCLA/Louisiana State University study of dietary data on more than 17,500 men and women finds consumption of salad and raw vegetables correlates with higher concentrations of folic acid, vitamins C and E, lycopene and alpha and beta carotene in the bloodstream. ((<https://ph.ucla.edu/news/press-release/2011/mar/uclalsu-study-details-nutritional-value-salad>))

I hope we don’t need more proof to include salads in our dietary habits. But suppose you need more salad inspiration. Would you please stay connected?

Let us know what you think about the recipe in the comments section!