Fight Inflammation, Nourish Your Body: Mediterranean Broccoli Salad Recipe

Planning your weekend meals? Craving a vibrant salad that nourishes your body and fights inflammation? Look no further than this Mediterranean Broccoli Salad! The beauty of this dish? It gets even better as it marinates, making it wonderful for weekend meal prep. Inspired by a broccoli salad I had while in Virginia last week, this dish is full of color, flavor, and powerful anti-inflammatory ingredients, making it a perfect addition to your autoimmune-friendly diet.

Benefits of Broccoli

Broccoli is a cruciferous vegetable, loaded with nutrients that benefit your body. Its high fiber content has been shown to support digestion and foster good gut microbes, both important for managing inflammation in autoimmune diseases. Its anti-inflammatory and antioxidant properties promote heart health by lowering cholesterol and regulating blood pressure. 

Broccoli is rich in natural compounds called glucosinolates, which convert to powerful allies like indole-3-carbinol (I3C) and diindolylmethane (DIM). These substances regulate the immune response, potentially reducing inflammation. Research suggests they may even support healthy cell function, adding another layer of protection to your body. 

Glucoraphanin is the glucosinolate precursor to sulforaphane, a powerful antioxidant and anti-inflammatory agent. Sulforaphane shields cells from damage and reduces overall inflammation in the body. It's associated with potential cancer prevention, inhibiting cancer cell growth. Sulforaphane’s capacity to regulate inflammation might offer support in autoimmune disease management. Additionally, sulforaphane may promote heart health by lowering cholesterol and potentially safeguarding brain health against neurodegenerative diseases.

Recipe

Ingredients

• Broccoli Salad

  • 1 head broccoli, cut into florets

  • 2 radishes, thinly sliced

  • 1 cup cherry tomatoes, halved

  • 1 yellow zucchini, cut into bit-sized pieces

  • 1/2 red onion, thinly sliced

  • 1/4 cup pitted green olives, sliced

  • 1 celery stalk, chopped

  • 1 mini cucumber, sliced

  • Homemade balsamic vinaigrette (recipe below)

• Balsamic vinaigrette

  • 1/3 cup extra virgin olive oil

  • 3 tablespoons balsamic vinegar

  • 1 tablespoon maple syrup

  • 1 teaspoon dijon mustard

  • 3 cloves garlic, minced

  • 2 tablespoons of minced shallot (about half a shallot)

  • 1 teaspoon salt 

  • pepper to taste

Instructions

1. Steam the broccoli for just 2-3 minutes, aiming for bright green florets with a slight snap when you bite into them.

2. In a large bowl, combine the steamed broccoli, radishes, cherry tomatoes, yellow zucchini, red onion, pitted green olives, celery, and mini cucumber.

3. In a cup, mix the EVOO, balsamic vinegar, maple syrup, dijon mustard, garlic, shallot, and salt and pepper.

4. Drizzle the homemade balsamic vinaigrette over the salad and gently toss to combine, ensuring all the vegetables are evenly coated.

5. Season with additional salt and pepper to taste.

6. Cover and refrigerate for at least an hour, but for maximum flavor, let it marinate overnight. This salad tastes even better the next day!

7. Serve chilled and enjoy your delicious Mediterranean Broccoli Salad!

Level Up Your Salad

This recipe is just a starting point. Feel free to customize it to your liking and dietary needs:

• Serve with grilled portobello mushrooms, sliced grilled eggplants, roasted bell peppers, or grilled salmon.

• Get creative with the vinaigrette! Try adding different herbs like parsley, oregano, or basil. Consider swapping out the EVOO for options like avocado oil or flaxseed oil.

This Broccoli Mediterranean Salad is a simple yet satisfying dish that packs a powerful anti-inflammatory punch. By incorporating this recipe into your diet, you can enjoy delicious and nutritious meals while supporting your overall health. Consistency is key, so let this flavorful salad guide your health journey with its nutritious benefits.

Have a great weekend!

Rebecca

References

Bai, Y., Wang, X., Zhao, S., Ma, C., Cui, J., & Zheng, Y. (2015). Sulforaphane Protects against Cardiovascular Disease via Nrf2 Activation. Oxidative medicine and cellular longevity, 2015, 407580. https://doi.org/10.1155/2015/407580

Reyes-Hernández, O. D., Figueroa-González, G., Quintas-Granados, L. I., Gutiérrez-Ruíz, S. C., Hernández-Parra, H., Romero-Montero, A., Del Prado-Audelo, M. L., Bernal-Chavez, S. A., Cortés, H., Peña-Corona, S. I., Kiyekbayeva, L., Ateşşahin, D. A., Goloshvili, T., Leyva-Gómez, G., & Sharifi-Rad, J. (2023). 3,3'-Diindolylmethane and indole-3-carbinol: potential therapeutic molecules for cancer chemoprevention and treatment via regulating cellular signaling pathways. Cancer cell international, 23(1), 180. https://doi.org/10.1186/s12935-023-03031-4

Syed, R. U., Moni, S. S., Break, M. K. B., Khojali, W. M. A., Jafar, M., Alshammari, M. D., Abdelsalam, K., Taymour, S., Alreshidi, K. S. M., Elhassan Taha, M. M., & Mohan, S. (2023). Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel, Switzerland), 12(7), 1157. https://doi.org/10.3390/antibiotics12071157

Yagishita, Y., Fahey, J. W., Dinkova-Kostova, A. T., & Kensler, T. W. (2019). Broccoli or Sulforaphane: Is It the Source or Dose That Matters?. Molecules (Basel, Switzerland), 24(19), 3593. https://doi.org/10.3390/molecules24193593

Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.