Hi, I'm Dr. Josh Axe and welcome to my kitchen.
This morning I'm going to be making broccoli salad, a very tasty recipe that I think you're
going to love.
The great thing about this recipe is that it's loaded with nutrients.
It's actually loaded with water soluble vitamins and fat soluble vitamins, which I'll get into
here in just a minute.
We're going to start off with just a head of broccoli here and we're just going to simply
use the crowns of the broccoli.
So I'm going to cut off the ends here and we're going to place that at the side, so
we're going to use the florets.
We're going to simply chop this up, like so.
Broccoli is amazing because it's just packed with so many vitamins and minerals.
It's actually loaded with calcium.
You can get just from a couple servings of broccoli your whole daily intake of calcium.
I have a lot of people ask me, "Dr. Axe, if I don't drink milk, how am I going to get
enough calcium?"
Broccoli is a great way to get plenty of calcium.
The other great thing about broccoli here, it's also loaded with magnesium, it's loaded
with B vitamins, it's actually very high in protein.
Actually, one serving has three grams of protein.
If you have a few servings, you are going to be getting close to ten grams of protein
just from eating broccoli.
A lot of people don't realize how much protein is in here.
The other thing is it's also loaded with vitamin C. A lot of us when we think of vitamin C,
we think of things like oranges or different citrus fruits, but actually one serving of
broccoli, one cup alone, has as much vitamin C as an entire orange.
So again, we start off here with the broccoli, and it's kind of up to you how small you cut
this up.
We're just going to take this now and just add it into the bowl here.
Like I said, the stem, you are just going ahead and just put that to the side.
You may want to juice that or do something else with it.
So we've got the broccoli here.
The next thing we're going to do is we're going to chop up some onion, some scallions
here.
Onion is great because it has allicin and it has sulfur.
Sulfur is one of the best substances on the planet for detoxing your body.
So this onion and the sulfur in the onion will actually go through your arteries and
start cleaning plaque out of your arteries.
Recent medical research has shown around 70% of kids ages 15 to 19 years old have plaquing
in their coronary artery.
If you think about that, it's devastating.
I'm seeing this all the time where kids are getting sicker and sicker in America.
So again, if you have heart disease, if it's in your family or for kids, you're going to
want to do onions and things like garlic because they are going to go in and start cleaning
out your arteries.
So we've got about a half a cup here of these green onions which we're going to add into
the recipe here right now.
The next thing we're going to be adding in are sunflower seeds.
Sunflower seeds are great because they are loaded in vitamin E. Vitamin E is a fat soluble
vitamin but it's one of the top foods on the planet for actually helping out your heart.
A lot of people worry about nuts sometimes and seeds, and knowing that it has fat, but
you've got to remember there's good fat and there's bad fat.
This is full of good healthy fat, specifically Omega 9 fats known as monounsaturated fats,
and also loaded with vitamin E which is a powerful antioxidant.
Of all of the fat soluble antioxidants, vitamin E is one of the most powerful at protecting
your heart, at helping your body age slower, and if you're an athlete, it's also great
for recovery.
So these are actually a great thing to eat right after you've gone and done a training
session.
So we're also going to add in actually a half a cup of these sunflower seeds.
Sprinkle those on here.
The next thing we're going to be adding in are raisins.
Raisins are great, also loaded with antioxidants and specifically a type of antioxidant that's
called Resveratrol and also bioflavonoids, two different types of antioxidants here.
We're going to take the raisins, half a cup here, and add them in.
And that's going to add a little bit of sweetness to the recipe as well, which is going to be
great.
The next thing we're going to add in a little bit of red wine vinegar.
Vinegar is amazing.
It's really good for your digestive tract, so it helps if you're a person who has any
sort of digestive issues.
Actually, it also helps boost metabolism.
A recent medical study was showing that if you did about a tablespoon of vinegar with
your meal, it boosts your metabolism by around 30 % and you can't beat that.
There's a lot of people out there doing different weight loss supplements, and not just the
supplements, I mean these fad chemicals we're putting in our body trying to lose weight,
but again, it just doesn't work near as well as something even like vinegar does.
There's a lot of health benefits here for losing weight and for helping out your digestive
health.
What we're going to do here with this is we're going to do about two tablespoons of the vinegar
here.
So I'm just going to pour that like so, that goes on here.
Okay, the last couple ingredients.
The next thing we're going to do is we're going to use our mayonnaise replacement which
is Vegenaise with grape seed oil.
You can go to the grocery store and they have different types of Vegenaise.
Some have canola oil, some have different sorts of oils.
You want to go with grape seed oil.
Grape seed oil is a very healthy type of fat, very healthy type of oil.
You don't want to use canola oil because typically canola oil has been processed to the point
to where it's actually a bad fat, so it's going to cause disease.
Vegenaise is going to help build health into your body.
And so what we're going to do is take Vegenaise here and you're going to do about three-fourths
of a cup here of the Vegenaise.
We're just going to get a big spoonful here, about a couple big spoonfuls and that should
be enough.
Let me do a little bit more, add in a little bit more right in there.
That's going to be about it there for the Vegenaise.
So we're going to add that in.
And the last thing you are going to add in, and this is to taste, is you can add in a
little bit of stevia.
Let's say you want to sweeten this up just a little bit more.
You can take a pack of stevia, and stevia is great because it's a no-calorie natural
sweetener.
A lot of people are using these fake sweeteners today like aspartame and Splenda, and they
are going to cause disease in your system.
Actually, I recently got a call from one of my patients, and someone had overdosed on
Splenda.
They were putting too much in their baking and cooking and they got chlorine poisoning
and had to go to the hospital.
So again, you want to stay from the Splenda, stay away from the aspartame, the NutraSweet,
and you want to stick to a natural, no-calorie sweetener like stevia.
So we're just going to sprinkle just a little bit of stevia on here, not a whole lot.
Then we're going to go ahead and just begin mixing this.
Again, just kind of going over some of these benefits.
When you're looking at the broccoli, again, loaded in calcium.
Again, a couple servings of broccoli has as much calcium as milk.
It's also loaded in vitamin C, as much vitamin C as an orange.
Sunflower seeds, loaded in vitamin E, also loaded in B vitamins and magnesium.
Magnesium is very important for the health of your bones as well.
A few other benefits here of the broccoli, also high in vitamin K. Actually, vitamin
K is the glue that hold your bones together.
Very, very important nutrients in the onions, they contain allicin and sulfur.
Sulfur, which is a natural detoxifier, and allicin is a natural antibacterial.
So it's going to kill bad bacteria, viruses and parasites in your system, kind of cleaning
out your entire body.
We're getting close here to having this done, and like I said, this is great to take to
work as a snack.
It's great for dinner, actually doing this just as kind of a side salad.
I think you're going to bring this to different places you go and people are going to love
it.
So that's kind of it there, and we'll go and put this on a plate and have you check it
out.
I hope you love this broccoli salad.