Tag Archives: broccoli

Broccoli Slaw (Raw Vegan)

Broccoli Slaw

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.
  • Sources:

Hemp Seeds

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 Oil

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.

Broccoli Slaw with Flax Seed Vinaigrette
Serves 2
This quick broccoli slaw recipe is a great way to use up leftover stems. Broccoli is a nutritional powerhouse that prevents many diseases and provides more protein per calorie than beef!
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 4 cups shredded broccoli stems
  2. 1 cup shredded carrots
  3. 2 TB cold pressed flax seed oil
  4. 1 TB raw and unfiltered apple cider vinegar (ACV)
  5. 1 TB hemp seeds
  6. 1 TB sesame seeds
  7. 1/8 tsp sea salt
  8. Fresh ground pepper to taste (I used appx. 1/2 tsp)
Instructions
  1. Add all ingredients to a large bowl and toss together until well combined. Split the slaw into two portions and enjoy!
A Taste of Two Plates http://tasteoftwoplates.com/

Cream of Broccoli Soup (Raw Vegan)

Raw Vegan Cream of Broccoli Soup

I was very happy with the way this raw vegan cream of broccoli soup recipe turned out. I know I’ve struck recipe gold when my husband says, “Wow, this isn’t bad!” Albeit, he added rice and hot sauce to it, but as I got him to eat a vegan meal, I still consider it a success, especially considering the fact that I don’t think I’ve ever seen him eat broccoli of his own volition. 😉

Believe it or not, raw broccoli was a vegetable that I used to dislike and avoid. I always knew it was good for me, but I struggled to find ways to make it work in its uncooked form. After drinking green smoothies for so long, my tastes have changed dramatically, and I now love all of the cruciferous vegetables. 

I think this recipe works well because the soup base is made using broccoli stems, which provide a nice mellow flavor. Most people usually discard the stems, but I think they have a lot to offer, and I embrace finding ways to use them. After I finished this recipe, I spiral cut the leftover stems to use as noodles in another recipe that I will be posting later this week.

raw vegan cream of broccoli soup

What I really found to be beneficial about this recipe is that it is easily adaptable so that I can feed both myself and my husband. I follow a diet that is high in raw foods and predominantly vegan, while my husband does neither. He avoids dairy though, so he appreciates any creamy or cheesy non-dairy recipes that I prepare.

For the members of your household who may not want to eat raw or even vegan, you can cook their portions of the soup without having to make a separate meal, add rice to make it more familiar and comfortable, or add nutritional yeast to make it more “cheesy”, and they’d still be eating a completely vegan meal that is healthier than their normal fare.

Regarding the health benefits of broccoli, it is high in fiber and will sweep out those intestines while helping to lower cholesterol. It is also loaded with Vitamin K, Vitamin C, and antioxidants. It is a powerful cancer fighter. Broccoli also aids in the metabolism of Vitamin D, is anti-inflammatory, and helps to mitigate problems with allergies. 

Raw Vegan Cream of Broccoli Soup
Serves 4
A healthy raw vegan cream of broccoli soup recipe that is easy to modify as a delicious vegan dish for your non-raw family members.
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
Liquid Soup Ingredients
  1. 3 cups water
  2. 2 & 1/2 cups chopped broccoli stems
  3. 1 cup raw sunflower seeds (soak in water at least 4 hours for optimal digestion)
  4. 1/2 cup coconut oil
  5. 1/2 cup chopped pearl onions
  6. 1 TB raw apple cider vinegar
  7. 1 tsp smoked sea salt
  8. 1 tsp garlic powder
  9. 1/4 tsp white pepper
  10. 1/4 tsp fresh ground black pepper
  11. Optional: 1/2 cup nutritional yeast
Mix Ins
  1. 3 cups broccoli florets (you can adjust the amount if you'd like more or less)
Garnish
  1. Broccoli florets
  2. Fresh ground pepper
  3. Optional: Nutritional yeast
Instructions
  1. Shave the smallest florets possible off the top of the broccoli and set aside in a medium sized bowl.
  2. Chop pieces of broccoli stems first from the top and moving down. Save the large stem at the bottom to use for juicing, smoothies, vegetable noodles or slaw, etc.
  3. Add all of the liquid ingredients to a high speed blender (such as a Vitamix) and blend until smooth and creamy. If you have a Vitamix, you can also warm the soup as it blends.
  4. Add the florets and pulse to incorporate and chop a bit more.
Notes
  1. This recipe can be made as a meal or an appetizer. It will serve two as a filling meal. If used as an appetizer, it will make 4 bowls or 8 cups of soup.
  2. You will need about 3 small heads of broccoli or 2 large ones.
  3. Nutritional yeast is not raw, but it is vegan. It is a nice addition for non-raw or non-vegan members of your household, as it adds a "cheesy" flavor.
  4. I used fresh broccoli, but you could probably use frozen broccoli also. You might need to reduce the water slightly and the florets would have a softer texture.
  5. The soup can also be cooked for family members that do not want to eat it raw, and you will not have to make them a separate meal.
  6. My husband enjoyed the soup and he also made rice to add in with his, as he does not follow a raw foods diet. He also added hot sauce. =P
A Taste of Two Plates http://tasteoftwoplates.com/