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CARE Recipe: Creamy Cauliflower and Broccoli Salad (Great Brassica Side with Grilled Protein)
This salad is packed with cancer-protective brassica vegetables (also known as cruciferous vegetables). Brassica veggies, when eaten alongside grilled animal proteins, help provide some protection to cells against cancer-causing Heterocyclic Amines (HCA) (HCAs should still be minimized or avoided when possible). HCAs form when meats and animal proteins are heated at high temps that result in browning and charring (the “desired” crispiness of grilling). Read more here.
To protect their therapeutic chemicals it is best to enjoy the cauliflower and broccoli in this salad either raw or very lightly steamed.
- Total Time: 25 minutes
- Yield: 6 1x
Ingredients
Scale
For Dressing
- 1 cup low fat plain Greek yogurt
- 3 tablespoons olive oil mayonnaise, (avocado or safflower-based could also be used)
- 1/4 cup Dijon mustard
- 1 tablespoon fresh lemon juice
- pinch salt (to taste)
- pinch ground black pepper (to taste)
- fresh herbs (optional, to taste)
Veggies
- 1 head cauliflower, cut into small florets
- 3 broccoli crowns, cut into small florets
- 1/2 red onion, diced
Instructions
You can enjoy this salad with either raw or lightly steamed veggies.
If enjoying raw:
- Prepare dressing in large mixing bowl. Whisk gently to mix.
- Add veggies and gently toss to evenly coat.
If enjoying lightly steamed:
- In a medium pot with a mesh steamer, lightly steam cauliflower and broccoli until crisp-tender (no longer than 5 minutes).
- Immediately remove from heat, uncover, and set aside to cool.
- While vegetables are steaming, in a large mixing bowl prepare dressing. Whisk gently to mix.
- Add cooled cauliflower and broccoli plus diced onion. Gently toss to evenly coat.
Notes
- Freshly prepared horseradish (found in the refrigerated section compared to mayo-based varieties in the aisles) also belongs to the brassica family and adds another wonderful flavor to this salad when you are ready to experiment.
- Prep Time: 20 minutes
- Cook Time: 5 minutes
- Category: Dinner, Side Dish
- Diet: Vegetarian
Nutrition
- Calories: 96
- Sugar: 4g
- Sodium: 388mg
- Fat: 4g
- Saturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 3g
- Protein: 7g
- Cholesterol: 6mg
