Creamy broccoli salad redesigned

Vegetarian recipe, Meals, Salad

Creamy broccoli salad. Prebiotic and probiotic salad. ÉPITHÉLIA- Digestive health clinic. Team of nutritionists.

Tired of steamed broccoli? Try this creamy, tasty and nutritious broccoli salad instead!

As a bonus, we went with a two-in-one!

Salad rich in prebiotics :

Visit broccoli is a vegetable rich in fructose, a prebiotic from the FODMAP. Fructose is a simple sugar that is rapidly fermented by intestinal bacteria.

Salad with probiotics:

For a unique taste, we've added sauerkraut! Sauerkraut is made from cabbage (and sometimes other vegetables). fermented by lactic acid bacteria.

Be sure to buy sauerkraut that's in the refrigerated aisles of the grocery store. Otherwise, if the sauerkraut comes in a sanitized can, you can be sure that not a single ounce of bacteria (probiotics) will remain!

Broccoli:

Don't be fooled by its green color! Visit broccoli is rich in vitamin C, making it an excellent source of antioxidants! One cup of broccoli alone provides 92 % of daily vitamin C requirements. Rich in fiber, broccoli facilitates intestinal transit. It contains a total of 1.1 g of fiber per 125 ml serving, with an almost equal distribution of soluble and insoluble fiber.

Low FODMAP alternatives

Low substitutions in FODMAP are suggested. Nevertheless, be aware of your symptoms and your nutritionist's recommendations.

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The ABCs of fermented foods (educational, recipes and practical tips)
Digital guide - ABC of fermented foods. ÉPITHÉLIA- Digestive health clinic.
Creamy broccoli salad. Prebiotic and probiotic salad. ÉPITHÉLIA- Digestive health clinic. Team of nutritionists.
Creamy broccoli salad. Prebiotic and probiotic salad. ÉPITHÉLIA- Digestive health clinic. Team of nutritionists.
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Broccoli salad

Try this creamy, tasty and nutritious broccoli salad!  
Prep Time10 minutes
Cook Time0 minutes
Servings: 4

Ingredients

Salad:

  • 4 t. ( 1L ) broccoli, cut into small florets 
  • 2 t. (500 ml) carrots, grated ( and/or parsnips)
  • 2 t. (500 ml) spinach  
  • ¼ t. (60 ml) unsweetened dried cranberries (or raisins)
  • ¼ t. (60 ml) sunflower seeds  
  • ¼ t. (60 ml) fresh parsley  
  • 2 tbsp (30 ml) fresh chives, snipped (or 1 French shallot, finely chopped) 

Sauce:

  • ¾ cup (180 ml) plain Greek yogurt  
  • ¼ t. (60 ml) plain kefir
  • 1 tbsp (15 ml) dijon mustard   ( more or less to taste)
  • 1 pinch salt and pepper (to taste)

Other:

  • Sauerkraut (fermented cabbage - in the refrigerated section of grocery stores) 

Instructions

  • Combine all the salad ingredients in a salad bowl. 
  • In an airtight container, combine sauce ingredients.  
  • Add the dressing to the salad and toss well. ** To optimize the salad's shelf life, add dressing only when ready to serve.  
  • Divide into portions of desired size and add a generous spoonful of sauerkraut per portion.  

Notes

SauerkrautTo preserve the quality of the sauerkraut, add it individually. If sauerkraut is not available, add 30 ml (2 tbsp.) apple cider vinegar to the dressing.  
Full meal: To enjoy this salad as a complete meal, divide into 4 portions and add a protein source of your choice (quantity according to your needs). For example: chicken breast, canned tuna, hard-boiled eggs, fish, legumes, edamame, tofu, etc.  
Recipe and photo by Marianne Lamy, 

Low FODMAP alternatives:

  • Use only the broccoli heads (florets) and consume no more than ¼ or 1/6 of the recipe.
  • Omit dried fruit.
  • Use lactose-free yogurt.
  • Replace kefir with lactose-free yogurt.

(https://www.monashfodmap.com/ )

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