Quinoa & Broccoli Salad with a Peanut Butter Dressing

I love salads, for many reasons. Recently, I've been using quinoa more and more often, because it adds fiber and protein to the salad, but the main reason seems to be its magical ability to "tie" the salad together. Quinoa also has such a neutral taste on its own that it goes well with any vegetable. This salad tastes absolutely amazing and I just love the colors! It’s a crowd pleaser so make a large batch and ask some friends over :)

PREPARATION OF BROCCOLI

A few words about the preparation of broccoli. I use a fair amount of broccoli on a weekly basis and have slowly introduced a couple of tricks to maximize its health benefits.

EAT BROCCOLI PREFERABLE RAW

I remember many years ago eating a large batch of raw broccoli at a raw food brunch, and it thumped in the bottom of my stomach so that the pain lasted for hours. I don't know what caused it, but I had a similar reaction to raw or too al dente broccoli for a few years as far as I remember. Fortunately, the same problem does not exist today. Here are some good reasons to eat broccoli raw:

1. Nutrient-rich: Broccoli contains many nutrients such as vitamin C, vitamin K, potassium, fiber and antioxidants that are beneficial for health.

2. Antioxidants: When eaten raw, broccoli retains more vitamin C and other heat-sensitive antioxidants that help protect cells from damage caused by free radicals.

3. Digestion: When eaten raw, broccoli provides plenty of fiber, which aids digestion and promotes gut health.

CHOP BROCCOLI 40 MIN BEFORE EATING

I learned this tip from Simon Hill's book “The Proof is in the Plants”. To activate the phytonutrients (plant nutrients) contained in broccoli, I recommend eating broccoli raw if your stomach can handle it. But chop or slice the broccoli approx. 40 min before eating! To get broccoli myrosinase activated, you have to literally damage the plant, like cutting it with a knife. Chewing broccoli also works as an activation process, but chewing it and then waiting 40 minutes can feel a bit awkward in practice. During this important 40 min wait, sulforaphane, a powerful anti-cancer compound, is formed. After 40 minutes, you can cook the broccoli if you want without losing sulforaphane and its health benefits.

Quinoa & Broccoli Salad with a Peanut Butter Dressing

Yield: 1 large bowl

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INGREDIENTS

QUINOA

• 2.5 dl (1 cup) of quinoa, measured dry

• 1/2 tsp turmeric powder

• 1/4 tsp black pepper

• salt

SALAD

• 1 broccoli head (and stem), chopped (chop 40 min before eating)

• approx. 1 L (2 cups) of red cabbage in thin strips (approx. 1/6 of a whole red cabbage)

• 1 bag edamame beans, melt according to the instructions

• Bunch of fresh cilantro

• Juice of 1/2 a lemon (and some grated zest)

• a splash of apple cider vinegar (I guess it took 1-2 tablespoons)

• a splash of linseed omega-3 oil or good quality extra virgin olive oil

• A handful of walnuts, chopped

• 1 red spring onion, both red and green parts

DRESSING

• 2 Tbsp of peanut butter

• 1 Tbsp of rice vinegar

• 1 Tbsp of tamari soy sauce or regular soy sauce

• A thumb-sized piece of fresh ginger

• Juice of 1/2 lemon

• 1/2 Tbsp maple syrup

PREPARATION

1. Cook the quinoa according to the instructions on the package. Add the spices to the boiling water. Strain the finished quinoa and set aside to wait. It does not need to cool completely before mixing into the salad.

2. Prepare the salad. Cut the broccoli approx. 40 min before eating the salad to get the full health benefits out of it. Break into florets and cut them into small pieces. Cut the hard layer from the stem and then chop the softer inside into small pieces.

3. Mix the chopped broccoli and other salad ingredients in a large bowl. Stir in the quinoa. The salad is at its most beautiful when the ingredients are not completely evenly mixed.

4. Prepare the sauce. Mix the ingredients until smooth with a blender or e.g. immersion blender. If you want, add a little water to make the sauce runnier.

5. You can mix the dressing into the salad, but I personally like to serve it next to the salad so that everyone can portion it according to their own taste. In my opinion, the leftover salad will also taste better the next day.

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