Remember the Cream of Broccoli Soup recipe last week, and the suggestion to save any extra broccoli stems that were available? This broccoli slaw recipe is a great way to make use of them and get some good quality plant-based protein in your diet.
It’s also super easy to make. Just run your stems through a food processor or cheese grater along with some carrots, sesame seed, and hemp seed, then mix some heart healthy flaxseed oil and raw ACV in there with a pinch of sea salt (and pepper if you like), and you’re good to go!
Broccoli Nutrition 101
- Did you know that per calorie, broccoli provides more protein and iron than beef?
- It also provides a plethora of micronutrients, vitamins, and antioxidants, outperforming beef in every way, except of course in fat and cholesterol.
- Broccoli sweeps your intestines clean like a broom and all the fiber that it contains helps to lower cholesterol and helps you feel full.
- Broccoli contains phytonutrients that aid in detoxing unwanted contaminants from your body. These phytonutrients support activation, neutralization, and elimination. It’s the trifecta!
- Broccoli contains high amounts of both vitamin A and vitamin K. Together, these help to balance the metabolism of vitamin D, a nutrient most people in our society are deficient in.
- Broccoli is a rich resource of a flavanoid called kaempferol, which gives broccoli an anti-inflammatory effect for people suffering with allergies.
- Broccoli is also a great source of vitamin C, something humans cannot manufacture on their own. 1 cup of broccoli (appx. 156g) provides over 100% of the RDI for vitamin C. Bonus for allergy sufferers: vitamin C is also a natural anti-histamine.
- Broccoli can protect you from heart disease. It promotes the production of enzymes that protect the blood vessels in your heart.
- Broccoli helps to prevent osteoarthritis. One of the phytonutrients that it contains fights the inflammation mechanism that leads to cartilage destruction.
- Broccoli protects you from many types of cancer because it is full of antioxidants. These benefits are lost when it is overcooked!
- You can eat as much broccoli as you want and never have to worry about over-indulging or getting too many calories. When I started eating this way, I stopped counting calories, carbs, and all the other things people are afraid of and I never looked back. Nature has balanced the whole plant foods that it gives us so perfectly that if we eat a varied diet with an emphasis on fruits and vegetables, we will get everything we need.
Hemp seeds provide a complete plant based source of protein, in that they provide all of the essential amino acids. They also have a delightful nutty flavor! If you don’t have any or don’t like them, that is no problem. By eating a varied whole food plant based diet, we can consume all of the amino acids that we need to stay healthy.
Raw Unfiltered Apple Cider Vinegar
Raw unfiltered ACV is amazing stuff. The Gerson Institute recommends it, and I have a lot of respect for what they do. They have a high success rate healing cancers and serious diseases with their whole foods plant based nutritional protocol. Raw unfiltered ACV that still has pieces of the vinegar mother in it has a great source of digestive enzymes and probiotics that help you to digest your food and balance your gut flora (it also makes amazing ACV fermented garlic). It alkalizes the body and also helps to lower blood sugar levels and may be helpful for diabetics and those struggling to lose weight. This is my go-to vinegar.
Flaxseed is in my opinion the healthiest oil there is. Almost all nuts and plant-based oils except for flaxseed oil have more omega fatty acid 6 than omega fatty acid 3. Flax seed is the exception to that rule. (Chia seed is also heavier on omega-3, but we don’t make oil from it.) It contains more omega 3 than omega 6. This is important because the ideal ratio of omega-3 to omega-6 in the diet is in the 1:1 to 1:3 range. The standard American diet (SAD) is upwards of 1:16! Omega-6 promotes inflammation, while omega-3 reduces it. That being said, a little inflammation is needed for a healthy immune response; therefore, some omega-6 in the diet is necessary. However, most of us consume the wrong ratios. The work of Dr. Caldwell Esselstyn, a heart surgeon, has shown consistently that the consumption of oils and nuts with the wrong balance of omega fatty acids damage the endothelium (lining of the heart’s arteries). His work shows that the right plant based diet not only slows, but STOPS heart disease.
- 4 cups shredded broccoli stems
- 1 cup shredded carrots
- 2 TB cold pressed flax seed oil
- 1 TB raw and unfiltered apple cider vinegar (ACV)
- 1 TB hemp seeds
- 1 TB sesame seeds
- 1/8 tsp sea salt
- Fresh ground pepper to taste (I used appx. 1/2 tsp)
- Add all ingredients to a large bowl and toss together until well combined. Split the slaw into two portions and enjoy!