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I usually tend to throw things together with whatever’s in the fridge, especially when it comes to salads, so it was really by accident that this salad happened. And what a lucky accident this Mango Broccoli Salad was! This is an incredible taste sensation of earthy broccoli with sweet juicy mango and crisp red onion, topped with a creamy tahini and hemp seed dressing.

I love broccoli whichever way it comes; raw or steamed, tender stem, purple or green. Cruciferous vegetables have many wonderful properties, the main one currently being researched is the link to a reduced risk of developing cancer. One cup of broccoli can provide over 100% of our daily need for vitamin C which is a great antioxidant, vitamin A needed for eye health and vitamin K necessary for blood clotting and bone health. It is also rich in the phytonutrient Kaempferol – a strong antioxidant which studies have shown to inhibit the formation of cancer cells. I used purple sprouting broccoli today but the regular green variety is just as tasty.

Mango is just delicious and nutritious! We love it fresh or freezing and blending it for an instant sorbet but in this case it’s just chopped up. It is rich in pre-biotic dietary fibre important for digestive health, vitamins and minerals such as vitamin A, B vitamins, vitamin C and potassium. Red onions are rich in the phytonutrient quercetin which has anti-inflammatory, anti-fungal and anti-bacterial properties as well as potential anti-allergic properties through the action of inhibiting histamine release by mast cells.

As well as giving you a mouth orgasm, this salad is a powerhouse of nutrients. The dressing has a base of shelled hemp seeds and raw tahini. Sesame seeds (in the tahini) are high in lignans and act as phytoestrogens beneficial for their ability to reduce the risk of hormone related cancers such as breast, ovarian and prostate cancer, help reduce the risk of cardiovascular disease and reduce cholesterol levels. Hemp seeds are incredible little seeds – a complete quality protein and provide an ideal ration of Omega 6 and Omega 3 essential fatty acids important for cardiovascular health, cell health especially brain health.

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Ingredients:
1/2 mango
1/2 red onion
small head of green broccoli or roughly 7 spears of purple sprouting broccoli

Dressing:
2 tbsp shelled hemp seeds
1 tsp Nutritional Yeast
a good squeeze of lemon (adjust to taste)
1 tsp raw tahini (has a subtler flavour than normal tahini, but use whichever you have to hand)
2 tbsp Olive Oil (also lovely with Avocado Oil)
1-2 tbsp water depending on the consistency of the dressing you prefer
a grind of Himalayan salt (to taste)

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Instructions:

Chop the broccoli into bite sized pieces, cube the mango and roughly chop the onion. Mix together.

Add all the dressing ingredients into a blender and blend until you have a smooth mixture. Add more water to obtain the required consistency.

Pour dressing over the fruit and veg and serve along with other salads for a salady feast.

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IMG_0854Enjoy!! Happy weekend!

NOTE: If you suffer from hypothyroid or suspect it avoid eating raw cruciferous veg as they have a goitrogenic effect. Lightly steam the broccoli instead.

Further reading:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

http://www.medicalnewstoday.com/articles/266765.php

http://healthimpactnews.com/2013/17-reasons-why-you-need-a-mango-every-day/#sthash.1gHnGfBp.dpuf

http://www.nutrition-and-you.com/mango-fruit.html

http://www.healwithfood.org/health-benefits/eating-red-onions.php

http://www.purehealingfoods.com/hempHeartsInfo.php

http://www.eattheseasons.co.uk/Articles/purple_sprouting_broccoli.php