An elevated broccoli salad full of great flavours and textures; serve warm or at room temperature.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
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Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility,
Foods that can help with balancing hormones;
Leafy Greens & Root Vegetables - high in antioxidants
Nuts - walnuts, brazil nuts,
Seeds - flax, hemp, chia, pumpkin, sunflower,
Whole Grains
Legumes
Wild-caught Omega 3 rich fish like Salmon
Coconut Oil - Medium Triglyercide
Seaweeds & Nettles, Parsley, Dandelions
Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, Adaptogens
Omega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters,
Probiotic and prebiotic foods
Anti-inflammatory Foods
Clean water
Organic & low toxic foods, body & household products
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
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Broccoli Almond & Caramelised Onion Salad
Steam Broccoli
SAUCEPAN ADD water 5cm / 2″; bring to a boil, lid on.
PLACE steamer basket over boiling water, lid on. The water level should be below the steamer basket.
SET TIMER 3 mins – check if cooked to your liking; if not, steam for another minute. Turn off the heat.
REMOVE the steamer basket. If you leave it sit over water or the lid on, it will keep cooking & overcook.
Caramelised Onion, Almond & Herbs
TOAST almonds in a dry pan for 2 mins until golden OR USE RAW – your choice!
SLICE onion in half, then thinly slice lengthwise. Finely dice a small red pepper.
HEAT a frypan. ADD oil | water, onion, red pepper + salt; saute medium heat until soft & lightly golden 7-10 mins.
ADD balsamic & turn off the heat. MIX in steamed broccoli + herbs + ½ almonds.
PLATE salad – season with freshly ground pepper + garnish with remaining almonds.
SERVE warm or at room temperature.
*HERBS use basil, parsley, chives, cilantro, chervil, celery leaves. Smaller amounts of dill, fennel fronds
ADD grains – cooked quinoa, rice, farro.
SWAP broccoli for cauliflower, romesco.
SWAP Almonds for sunflower seeds for any other nuts or seeds – raw or toasted.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.
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