Updated: Jun 9

I’m excited to share a delicious recipe that I recently spotlighted in a cancer nutrition workshop: Chilli Broccoli Salad ! This salad isn’t just bursting with flavour; it’s also a fantastic way to increase your intake of sulforaphane , a powerful plant compound found in cruciferous vegetables like broccoli, kale, cabbage, and cauliflower.

When cruciferous vegetables are cut, chopped, or chewed, sulforaphane is activated, making dishes like this salad particularly beneficial. Laboratory studies suggest that sulforaphane may help protect against cancer, slow cancer cell growth, stop cancer cells from spreading, and even trigger the destruction of abnormal cells. However, further research is needed to confirm how these findings apply to humans.

While we can’t rely on sulforaphane alone as a cancer prevention strategy, it’s a great addition to your overall health and wellbeing ‘toolbox.’ Including a variety of phytonutrients from plant-based foods - like vegetables, fruits, whole grains, soy foods, pulses, nuts, seeds, herbs, and spices - is the best way to support your health. Many of these phytonutrients are known for their antioxidant, anti-inflammatory, and anti-cancer properties.

It’s also important to include enough protein and calories in your diet to help support your immune system, maintain muscle mass, and keep your energy levels up.

By incorporating more cruciferous veggies into your diet, you’re adding a delicious layer of nourishment that can contribute to your overall wellbeing. Ready to try this Chilli Broccoli Salad for yourself?

This recipe comes from one of my favourite restaurants, Dishoom! I skip the granulated sugar because I don’t think it's needed, but you could use a dash of raw honey if you prefer - still sugar, but with a few extra benefits!

Ingredients

1 small broccoli head ** I like to use the whole broccoli (including the stalk) which creates a larger portion that can be enjoyed over a few days!

75g pistachio nuts

1 fresh red chilli

25 coriander leaves

4-5 mint leaves

25g pumpkin seeds

25g Medjool dates ** I often use cranberries or pomegranates instead of dates and they both work brilliantly!

Salt, to taste

45g lime & chilli dressing (see below)

1 lime wedge

For the lime & chilli dressing

25ml lime juice

4​​ - 5 thin slices of ginger

1 small green chilli

½ tsp fine sea salt

19g granulated sugar ** (I skip the sugar - you can use a dash of honey instead)

12ml rice vinegar

75ml mild olive oil

A few mint leaves

Method

Wash the broccoli, dry and chop into small morsels. Crush the pistachios very lightly, using a pestle and mortar. Finely chop the red chilli and tear the coriander and mint leaves. Place everything in a large bowl.

Pull the dates in half with your fingers, discard the stone, then slice each half into quarters and add to the bowl. (If your dates are very sticky, handle them with slightly wet fingers; the water will encourage the fruit not to stick to itself.)

Pour over the lime and chilli dressing (please see below for how to prepare this). Toss everything together and scatter over the pumpkin seeds. Squeeze lime over the salad and use a lime wedge to garnish.

To make the lime & chilli dressing

Blitz the ingredients together, using a mini food processor or stick blender, until completely homogenised.

Any leftover dressing will keep in the fridge for 3–4 days. It will work brilliantly on any salad or green vegetables and is also delicious drizzled over ripe avocado or served with grilled fish.

Source: https://www.dishoom.com/journal/dishoom-chilli-broccoli-salad-recipe/

P.S . I 've been asked where I got my salad bowl from - here's the link: https://amzn.to/3Y4nAjN

Originally published on The Cancer Dietitian: https://www.thecancerdietitian.com/post/chilli-broccoli-salad-cancer-prevention-recipe