recipe

September 27, 2016

Organic Toasted Sesame Salad

Being declared Cancer free after a lengthy surgical, chemo and radiation battle was a great milestone in my life. The day to day war on my immune system was over and I was considered Cancer free. It was then that I waded into the murky waters of what increases Cancer survivorship, things like sleep, stress and exercise took center stage as did the most promising ammunition to date: diet. “The easiest, least-expensive way to reduce your risk for Cancer is just by eating a healthy diet,” says Rachael Stolzenberg-Solomon, PhD, MPH, RD, a researcher at the National Cancer Institute.

A predominantly plant based diet rich in cancer fighting substances is a great place to start on “remaking your plate.” When you remake your plate you ideally want 2/3 of the plate to be covered in vegetables. All cruciferous vegetables like cauliflower, cabbage and kale have cancer fighting properties. Broccoli, though, is a particularly potent cancer fighter that boosts the bodies protective enzymes and helps flush out cancer causing chemicals. So if broccoli is the magic cancer fighting ingredient, let’s get a few recipes going with this magic ingredient.

Broccoli has stems and florets. You can easily add the broccoli florets to a cold salad. You can also steam the florets and add lemon juice, a pinch of nutmeg and a pinch of parmesan cheese to ramp up the flavor. Try steaming the stems and florets and blending them with garlic, pine nuts and parmesan cheese as a pesto topping for chicken or noodles. One of my favorite ways to eat broccoli is to make an Asian slaw. Grate the stems on a box grater and make a raw slaw with sliced Napa cabbage, grated carrots, grated radishes, chopped red pepper, soy sauce, nut butter, rice vinegar and slivered almonds. You can add chopped chicken breast to the slaw. You can also cheat a little by using a prepared veggie blend from the grocery store like a broccoli slaw or a premixed cruciferous vegetable blend.

Here is a homemade Asian slaw recipe to try with cruciferous vegetables taking center stage:

Organic Toasted Sesame Salad

DRESSING

  • ¼ cup light olive oil
  • 3 Tbsp rice vinegar
  • 1 Tbsp honey
  • 1 Tbsp natural nut butter
  • 1 tsp soy sauce
  • ½ tsp fresh ginger (I use a micro-plane grater)
  • ⅛ tsp garlic (I use a micro-plane grater)
  • ½ tsp toasted sesame oil

Place all ingredients in a glass jar and shake vigorously until blended.

SALAD

  • 1 head Napa cabbage sliced thin
  • 2 carrots grated
  • ½ cup chopped red pepper
  • 2 broccoli stems grated
  • Florets from 2 broccoli stems rough chopped into bit size pieces
  • 3 green onions sliced
  • 2 radishes grated
  • ¼ cup sliced almonds
  • (Optional) 2 cups chopped chicken

Toss until blended

If you are not a great chopper or frankly you are just short on time – here is a short cut recipe that still gives you all that broccoli goodness in ½ the time.

DRESSING

  • 1/3 cup Organic toasted sesame Salad Girl salad dressing(in the produce section made right here in the Twin Cities)
  • 1 Tbsp natural nut butter
  • 1 tsp soy sauce

Place all ingredients in a glass jar and shake vigorously until blended.

SALAD

  • 1 head Napa cabbage sliced thin
  • I bag Mann’s broccoli slaw
  • ¼ cup sliced almonds
  • (Optional) 2 cups chopped rotisserie chicken

Toss until blended