Characteristics
This is a simple salad that incorporates the amazing and powerful health benefits of the cruciferous vegetables - broccoli and cauliflower - in a fully raw format. The salad is naturally low in fat and very rich in vitamins, minerals, antioxidants, phytonutrients, and anti-inflammatory benefits. It is great for cleansing and detoxifying. It is rich in fiber, cholesterol free and naturally low in sodium. The crunchy, zesty, and juicy flavors and textures of this salad make it a highly enjoyable combination.
TYPE: Meal, Side
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- 100% Raw
- 100% Plant-Based / Vegan
- 100% Whole Food
- Wheat-free
- Gluten-free
- Grain-free
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Oil-free
- Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Cauliflower
- Organic Broccoli
- Organic Tomatoes - variety of your choice
- Organic Red Onion
- Organic Parsley
- Organic Olives - variety of your choice
- Organic Lemon - for freshly squeezed juice
- Organic Black Pepper
- Unrefined Sea Salt or Himalayan Salt
TOOLS:
Preparation Steps
- Wash the broccoli, remove the stem, and cut up the florets into small pieces. Transfer to a large salad bowl.
- Wash the cauliflower, remove the thick stems, and cut up the florets into small pieces. Transfer to the salad bowl.
- Wash the tomatoes, remove the cores, and cut up into small pieces. Transfer to the salad bowl.
- Peel the onion, trim the ends, and dice up a desired amount. Transfer to the salad bowl.
- Wash the parsley, shake off any excess water, remove most of the stems, and chop the parsley as finely as desired. Transfer to the salad bowl.
- Prepare the olives by removing the pits (if present) and chopping them up (if not already sliced). Transfer to the salad bowl.
- Prepare the lemon by washing it, rolling it around on the counter with firm pressure to release the juices, cut it in half, and with the help of a lemon reamer squeeze out all the juice into a small bowl. Check for and remove any seeds present. Transfer the pure juice to the salad bowl with the vegetables.
- Add in a desired amount of salt and pepper to the bowl and stir all of the ingredients together to mix well.
- Serve and enjoy it freshly made. Store any leftovers in a tightly sealed container in the refrigerator.
Meal Nutritional Benefits
Cauliflower
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes, infections, and other diseases
Broccoli
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate
- provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes, infections, and other diseases
Tomatoes
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Onions
- provide anti-inflammatory, antibacterial, and antiviral properties
- provide lots of phytonutrients and antioxidants
- provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
- provide minerals, especially copper, manganese, and phosphorus
- support optimal health, weight, healing, and prevention
- support immune health and iron metabolism
- protect against cancer, cardiovascular disease, and diabetes
- support healthy blood pressure, blood sugar, and cholesterol levels
Parsley Leaves
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
- provide vitamins, especially vitamin A, C, K, and folate
- provide minerals, especially potassium, calcium, and iron
- support optimal health, weight, healing, and prevention
- provide outstanding cleansing and detoxification abilities
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases
Olives (all varieties)
- provide healthy fats, protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, K, and some B vitamins
- provide minerals, especially in calcium and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Black Pepper
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, including vitamin A, C, and K
- provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps prevent bloating and gas
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.