Raw Broccoli: Benefits and Recipes

April 13, 2012 9:45 PM EDT
Baby Borscht and Broccoli
Baby Borscht and Broccoli (Photo: Flickr)

Smokers, former smokers, and passive smokers who eat lots of broccoli may be less likely than other smokers to develop lung cancer.

A chemical found in broccoli sprouts called sulforaphane helps the immune system to clean harmful bacteria from the lungs.

It is better to eat broccoli raw, because heating damages an enzyme needed to activate. These are good ways to eat broccoli raw but delicious.

Broccoli Cashew Salad

5 cups shredded broccoli
1/2 red onion, thinly sliced
1/2 cup raisins

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1 cup raw cashews, soaked in water at least an hour
1/4 cup water
3 tbsp honey
2 tbsp apple cider vinegar
Pinch of salt

1. In a bowl, mix all vegetables and fruits.
2. Blend the dressing ingredients in a blender or food processor.
3. Pour the dressing over 1. Mix well.

Raw Creamy Broccoli Soup

2 cups broccoli stems, finely chopped
1/2 cup cashews
1/2 tsp lemon juice
1 cup water
3 tbsp honey
Pinch of salt

1. Puree all the ingredients except 1/2 cup of finely chopped broccoli.
2. In a bowl, place the reserved broccoli.
3. Pour the blended mixture in 1 over 2.
4. Serve immediately.

Broccoli Hummus

1 1/2 cups whole broccoli, chopped
1 1/2 cups zucchini, chopped
1/3 cup sunflower seeds
1/2 tsp cumin
3-4 tbsp lemon juice
2-3 tbsp water
Salt and pepper

1. Blend well broccoli and zucchini, sunflower seeds, using a blender.
2. Add cumin, lemon juice, salt and pepper to taste; blend until smooth.
3. You can adjust the thickness of hummus by adding more water or lemon juice.

Cheesy Broccoli Bowl

3 cups broccoli florets, finely chopped
2 tbsp raw tahini
1 tbsp canola oil
1/4 tsp paprika
2 tsp lemon juice
1 tbsp hemp seeds
Pinch of salt
Pinch of garlic powder

1. In a bowl, mix paprika, garlic powder, salt, and tahini.
2. Add in lemon juice and canola oil; mix well.
3. Add water, if desired.
4. In a large bowl, place the broccoli. Pour the sauce on top. Mix well, using your hand.
5. Sprinkle top with hemp seeds and serve.


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