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.
Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections. Foods high in antioxidants, vitamins and minerals support our immune functions. Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.
Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.
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,
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
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
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.