Best Broccoli Fig Salad – Sweet and Savory Surprise
How would you like to have your kids begging for you to make them salad each day?
No more forcing, commanding, coercing them to eat their greens and veggies.
Well, if you try giving them this picky eater-friendly broccoli and figs recipe I’m about to share with you, I’m sure any child or adult who was never a fan of salads will easily convert into being one!
The moment you start speaking a reluctant veggie eater’s language, there will be no more persuading necessary. Downing a plate of salad becomes a smooth and painful process and as for you, you’ll love seeing your family eat healthier food each day.
It’s a win-win!
Today, you’ll learn how to make the best broccoli and figs salad that’s a marriage of sweetness and spicy flavors done perfectly. And yes, it’s all you need to help this cruciferous veggie lose its reputation of being not the most fun food on the planet.
How Many Servings of Cruciferous Should You Eat Daily?
Our parents and teachers have told us over and over to eat our vegetables.
But it’s not always too easy or fun to do when it’s not exactly clear to us why. We know it’s good for the body and all that but still, it can be hard to convince some people unless it’s deeply rooted in them a huge reason and inspiration to do so.
But what if I tell you that vegetables, specifically cruciferous vegetables can reduce your risk of cancer by at least 40%?
Who wouldn’t like that?!
According to scientific studies, an increase in your cruciferous vegetable intake by about 20% can lower your chances of getting sick with cancer by 40%. The glucosinolate in cruciferous vegetables inhibit the growth of cancer cells and help fight of different types of cancer including prostate and breast cancers.
Combine that with a healthy lifestyle, regular exercise, and stress management, and you’re above the curve when it comes to wellness and being cancer-free!
So if you eat a serving of cruciferous a day, this should go a long way in safeguarding your health and keeping those cancer cells at bay.
Broccoli Benefits that Will Make You Want to Eat More of It
Did you know that broccoli is actually an all-star vegetable packed with many health benefits?
This naturally low-calorie, high-fiber, and low-fat cruciferous vegetable contains an anti-cancer substance called sulforophane. It’s also loaded with B vitamins, magnesium, iron, zinc, and potassium.
A cup of steamed broccoli has as much vitamin C content as an orange, as well as a good amount of beta-carotene for healthy vision, radiant skin, and strong immune system.
Nutritional Profile of Broccoli
Uncooked broccoli is mainly 90% water but it has a decent amount of carbs and protein. Since it is low in calories, this cruciferous vegetable is an excellent food for those who are trying to cut back on weight.
One serving of raw broccoli (about 100 grams) contains the following nutrients:
- Calories: 31
- Protein: 2.5 g
- Fiber: 2.4 g
- Carbs: 6 g
- Potassium: 316 mg
- Vitamin C: 148%
- Vitamin A: 12%
- Vitamin B6: 10%
- Magnesium: 5%
Cooking with Broccoli
The way you cook or prepare broccoli impacts the nutrition profile of this cruciferous vegetable.
Stir-frying and boiling for several minutes leach the protein and vitamin content of broccoli more than when you steam it.
If you do decide to boil it, be sure not to do so for over a minute to help retain a good amount of nutrients. Steaming is the best cooking method as it does not release much of the protein, sugar, and vitamin C in broccoli.
In our broccoli salad with fig recipe, we will only be boiling our broccoli stalks and florets for a minute. It should still be able to retain the nutrients, which is what you need to get the best benefits for your health.
Broccoli and Figs Salad Recipe
A tasty and fun way to enjoy broccoli without the fuss.
Best Broccoli Fig Salad - Sweet and Savory Surprise
- 1 1/2 pounds broccoli, florets cut into 1-inch pieces stalks peeled and sliced ¼ inch thick
- 1 cup Blue Ribbon Orchard Choice or Sun-Maid Figs stemmed and chopped into ¼-inch pieces
- 1/2 cup walnuts toasted and chopped coarse
- 1/2 cup plain yogurt
- 1 large shallot minced
- 1 tablespoon balsamic vinegar
- Salt and pepper
- Combine 4 cups of water and 4 cups of ice in a large mixing bowl.
- In a Dutch oven, boil 3 quarts of water. Pour out 1 cup of boiling water and put this in a small bowl to soak the figs. Cover and let it sit for 5 minutes and drain afterwards.
- Add broccoli stalks to the boiling water and cook no longer than 1 minute. Add in the florets and cook until slightly tender for about 1 minute.
- Drain the broccoli and place in ice water to cool.
- Once cool, drain again and transfer to salad spinner and spin dry.
- Whisk the yogurt, vinegar, salt and pepper in a large bowl. Add broccoli, drained figs, walnuts and shallots to the bowl with dressing and toss to combine.
- Season with salt and pepper to taste.