Broccoli Apple Salad

Brighten up your meals with this Crunchy Broccoli Apple Salad with Sunflower Seeds, a refreshing and nutrient-rich dish that’s perfect for supporting your wellness journey. This salad is quick to prepare and packed with ingredients that not only taste great but also offer a multitude of health benefits, particularly for gut health, methylation and detoxification.

Broccoli, the star of this salad, is a cruciferous vegetable well known for its high content of vitamins C and K, fiber, and a variety of phytonutrients, including sulforaphane. Sulforaphane is a powerful compound that supports the body’s detoxification processes and has been shown to reduce inflammation at the cellular level. The high fiber content in broccoli also promotes gut health by feeding beneficial gut bacteria and aiding in digestion.

The addition of apples not only adds a natural sweetness and crunch but also boosts the antioxidant profile of this salad. Apples are rich in quercetin, a flavonoid that has anti-inflammatory and antihistamine properties, making this salad a great choice for supporting immune health. The combination of apples and white balsamic vinegar or lemon juice provides a burst of vitamin C, further enhancing the salad’s detoxifying and antioxidant properties.

Raw sunflower seeds bring a delightful crunch and a wealth of nutrients, including vitamin E, magnesium, and healthy fats. Vitamin E is a potent antioxidant that helps shield cells from oxidative damage, while magnesium plays a key role in over 300 enzymatic reactions in the body, including those involved in energy production and protein synthesis. Sunflower seeds are also a methylation super star and good source of plant-based protein, making this salad not only crunchy but also satisfying.

Tossed in a light dressing made with olive oil, garlic, and a hint of maple syrup, this salad is as flavorful as it is functional. The olive oil adds healthy monounsaturated fats that support heart health, while garlic enhances the immune-boosting and anti-inflammatory properties of the dish. Whether you’re enjoying it as a side dish or a light meal, this Crunchy Broccoli Apple Salad with Sunflower Seeds is a delicious way to nourish your body while supporting key aspects of your wellness.

Servings: 4

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Crunchy Broccoli Apple Salad with Sunflower Seeds

Prep time: 15 MinCook time: 5 MinTotal time: 20 Min

Ingredients

• 1 lb broccoli, cut into florets
• 1/4 red onion, thinly sliced
• 2 apples, diced
• 1 clove garlic, minced
• 1/4 cup white balsamic vinegar (or lemon juice)
• 1 tsp maple syrup
• 2 Tbs olive oil
• 1/2 cup raw sunflower seeds
• salt, to taste

Instructions

1. Chop broccoli florets into bite-sized pieces. Chop apples and garlic. Slice onion.
2. Place broccoli in a steamer basket over boiling water. Steam broccoli until it turns bright green. [Alternatively, you could quickly blanch the broccoli in a pot boiling water.] Drain and immediately rinse in cold water. Let stand to dry.
3. In a large bowl, whisk together garlic, vinegar, maple syrup, and olive oil. Taste and make adjustments as needed.
4. Add broccoli to the bowl and toss with dressing. Add apples, red onion, and sunflower seeds. Toss to coat everything.

Nutrition Facts

Calories

268.19

Fat

16.2 g

Sat. Fat

1.85 g

Carbs

28.23 g

Fiber

6.7 g

Net carbs

21.52 g

Sugar

15.57 g

Protein

7.13 g

Sodium

92.67 mg

Cholesterol

0 mg

Calcium

81.08 mg

Choline

34.14 mg

Folate

113.52 µg

Magnesium

85.96 mg

Potassium

598.67 mg

Vitamin B12

0 µg

Vitamin B6

0.48 mg

Vitamin K

121.92 µg

Copper

0.39 mg

Manganese

0.68 mg

Vitamin B2

0.23 mg

Vitamin C

106.31 mg

Zinc

1.39 mg

Selenium

11.86 µg

Vitamin B1

0.35 mg

Vitamin B5

0.91 mg

Vitamin E

7.95 mg

Vitamin A

764.2 IU

Vitamin B3

2.21 mg

Vitamin D

0 µg

Iron

1.99 mg

The nutritional information provided on this blog is for general informational purposes only and is based on data sourced from the US Department of Agriculture database. However, nutritional values can vary significantly depending on the specific brands, ingredients, and measurements used in your preparation. We strive to provide accurate information, but we make no guarantees regarding the accuracy, completeness, or reliability of any nutritional information presented.

Please note that the recipes and nutritional information provided

are not intended to replace professional dietary advice or treatment. Always

consult with a qualified healthcare professional or nutritionist before making

any changes to your diet, especially if you have any underlying health

conditions or dietary restrictions.

https://www.genomic-wellness.com/recipes/broccoli-apple-salad