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Lower Inflammation
Broccoli Salad with Sun-dried Tomatoes
Serves 6
ingredients
Para la ensalada
- 3 medium stems broccoli, florets separated, stalks chopped
- ½ cup sun-dried tomatoes
- Sunflower seeds
- Optional: ¼ cup fresh feta cheese, in crumbs
For the vinaigrette
- ¼ cup / 4 tbsp extra virgin olive oil
- 1 -1 ½ tbsp balsamic vinegar reduction
- ½ tsp salt, more to taste
vídeo de la receta
directions
- Start by rehydrating the sun-dried tomatoes – place them in a small bowl and cover with hot water for 15-20 min. Set aside.
- Cook the broccoli by steaming for 4-5 min max. You may do this by boiling water on a medium saucepan and placing the broccoli on a steamer. After 4-5 min transfer broccoli to an ice bath and leave there until it is no longer warm.
- Drain the broccoli and leave them on the colander until completely drained. Once drained, transfer to a serving plate and set aside.
- Drain the tomatoes and slice them into thin strips, and combine with the broccoli.
- Mix the ingredients for the vinaigrette in a small bowl or glass jar, making sure the oil gets emulsified. Drizzle the vinaigrette over the vegetables, toss, and top with sunflower seeds and crumbles of feta (if desired).
- Serve immediately.
what are the benefits of this dish?
The Western diet, characterized among other factors by increased consumption of unhealthy fats and refined carbohydrates plus higher caloric consumption, can lead to inflammatory metabolic disorders such as obesity and diabetes.
It is well known that this type of eating can also provoke disruption of the integrity and composition of the intestinal microbiome, and impaired gut function that results in the release of bacterial toxins into the bloodstream and even more inflammation. (1)
To make matters worse, this results in depletion of the superstar antioxidants: vitamins C and E. These vitamins offer defense against the stress brought on by inflammation and its associated unstable molecules that can damage your body’s cells.
Eating 10 servings of vegetables and fruits per day provides the vitamin C you’ll need to protect and maintain your gut in prime shape!
Broccoli provides up to 89 mg vitamin C / 100 g. One cup of steamed broccoli, such as the one in this salad, provides you with 57% of the dietary daily requirements, helping you decrease the risk of developing inflammatory conditions. (2)
Multiple observational studies suggest that there might be a relationship between the amount of vitamin C-rich foods consumed — such as cruciferous vegetables– and decreased inflammation, better immunity, and lower risk of developing cancer and cardiovascular disease. (3, 4)
Vitamin C works as a potent antioxidant and anti-inflammatory agent, as well as immunomodulator.
It has been pointed out recently that ingestion of 2-8 g vitamin C per day, may reduce the incidence and duration of respiratory infections; and intravenous administration of 6-24 g of vitamin C per day has been shown to reduce mortality, intensive care unit (ICU) and hospital stays, and time on mechanical ventilators for severe respiratory infections. (5)
These studies propose testing for vitamin C status and possible supplementation as a safe and affordable implementation in the treatment of acute respiratory infections such as COVID-19. (5)
Broccoli also contains sulforaphane, a phytochemical that can help you fight inflammation and that supports the liver during the detoxification of toxic substances that promote inflammation. (3)
Click here for more information and details on the benefits of sulforaphane and other sulfur-rich compounds present in broccoli.
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