Broccoli salads are a great way to fit broccoli into your diet. If you're like me, the "tree factor" might irk you (!) -- but combining it into a salad is a great way to get the benefits of broccoli in an easy and palatable way. As my Shredded clients know, broccoli offers a lot of benefits for anyone seeking a healthier lifestyle and body composition changes.
In this healthy broccoli salad recipe, get unique, delicious twists on a vegetarian-friendly broccoli salad that anyone can make super quick! I have also included a healthy salad dressing to go with this.
Don't forget to check out the benefits of broccoli below and subscribe to our newsletter for more great recipes just like this!
Let's get cooking!
Healthy Broccoli Salad
Here's how to make this easy, vegetarian-friendly broccoli salad.
Ingredients
- 5-6 cups broccoli florets
- 1 cup sharp cheddar cheese thicker, not finely shredded
- 2/3 cup raisins
- 1/2 cup crumbled bacon (remove if vegetarian)
- 1/2 cup salted sunflower seeds
- 1/3 cup red onion diced into small pieces
Dressing Ingredients
- 3/4 olive oil mayo
- 1/4 cup sour cream
- 1 1/2 tablespoon white wine vinegar
- 3 tablespoons sugar
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Method
- Combine broccoli florets, cheddar cheese, raisins, bacon, sunflower seeds, and onion in a large bowl.
- In a separate, small bowl, whisk together mayo, sour cream, vinegar, sugar, salt, and pepper until smooth and well-combined.
- Pour dressing over broccoli combination and toss or stir well.
- Keep refrigerated overnight.
- Serve.
Benefits of Broccoli
So, why is broccoli so great for bodybuilding guys and gals anyway? Well, it not only gives you strong bones, but also benefits to help you live a healthier life.
Here’s everything you need to know about broccoli.
Broccoli Contains Cancer-Fighting Properties
Broccoli belongs to the cruciferous vegetable family, which means that broccoli supplies many nutrients and very few calories. Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; particularly lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power.
Broccoli Strengthens Bones
Poor vitamin K intake is linked with a higher risk of bone fractures, which won’t help you prevent injuries during a work-out. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100 percent of your daily need. Broccoli also provides calcium, providing 43 milligrams in one cup.
Broccoli Makes You Look Younger
The antioxidantvitamin C, when eaten in its natural form (in fresh produce rather than supplements) can help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture. Most people think of citrus fruits such as oranges when trying to increase vitamin C intake. Good news. Broccoli also provides 81 milligrams of this powerful antioxidant in just one cup. That’s more than what you need in an entire day.
Broccoli Can Improve Cardiovascular Performance
Recent studies continue to show that broccoli can lower levels of LDL-cholesterol in our bloodstream, which helps to support heart health. In fact, one recent study showed a drop of LDL-cholesterol by about 2.5% after eating only 1/3 cup of broccoli per day for 3 months.
Broccoli Supports Eye Health
Two—lutein and zeaxanthin—play an especially important role in the health of the eye and high-concentrations of broccoli have them. Research is currently examining the role of foods such as broccoli in preventing and reducing eye problems such as macular degeneration. Keep your eyes sharp to improve your exercise performance. By paying attention to what your doing at the gym, you’ll be more aware of how to achieve proper form when you work-out.
Make Tasty Broccoli Salad Today!
Broccoli salad is the perfect lunch to take to work or for dinner. You’ll get lots of Vitamin K, calcium and Vitamin C. For more nutritious recipes packed with bone-building vitamins, Check out more delicious healthy recipes here.
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How'd you go with your healthy broccoli salad? Let me know in the comments!
