The ingredients in this recipe combine wonderful flavors with potent antioxidant and anti-inflammatory potential to make a salad that not only tastes great, but feels great!
How Healthy is Broccoli & Spinach Salad with Warm Garlic Poppyseed Dressing for your Bones & Joints?
Broccoli is a cruciferous vegetable from the brassica family. This family of vegetables is rich in phytochemicals called glucosinolates. These bioactive compounds have been studied extensively for their anticancer properties (1).
In our body, glucosinolates convert to isothiocynates , sulfur-rich compounds that have strong antioxidant and anti-inflammatory activity, lending to joint health and protection (2).
In fact, isothiocyanates have been shown to reduce cell death and hypertrophy, both hallmarks of osteoarthritis (3).
Additionally, these compounds can actually change the metabolism of certain hormones, making them protective against cancers of the breast and prostrate (4).
You can get these benefits form just 5 servings per week of cruciferous vegetables (5) starting with this salad.
No healthy diet is complete without the inclusion of leafy greens. Among vegetables, leafy greens in particular have been shown to have incredible health-promoting activity.
Spinach is no exception. It has a unique nutritional composition of vitamins, minerals and phytochemicals that have been shown to reduce free-radicals, prevent oxidative stress, reduce inflammation and increase satiety (6).
Further, the strong antioxidant and anti-inflammatory actions of spinach have been shown to effectively alleviate symptoms of osteoarthritis in animal studies (7).
The high Vitamin K content of spinach makes it is a great choice for maintaining healthy bones. Adequate Vitamin K intake helps to improve bone strength and bone turnover (8).
Onions are part of the allium family. Red onions in particular have potent antioxidant and anti-inflammatory properties due to their high flavonol content.
Flavonol is a type of flavonoid, a compound that boosts bone, muscle and joint health. Increased onion consumption has been linked to increased bone density and decreased risk of hip fracture by more than 20% (9).
Onions have also been shown to reduce bone loss, making them a potential treatment for bone-related disorders like osteoporosis(10).
These delicious little seeds may be small, but they pack a big punch of healthy active compounds. They are a great source of antioxidants that can reduce oxidative stress (11).
How to Make Broccoli & Spinach Salad with Warm Garlic Poppyseed Dressing?
- Prep Time 10 minutes
- Cook Time 5 minutes
- Total time 15 minutes
- 1/2 lb broccoli florets, chopped
- 1/4 cup red onion, sliced
- 2 cup spinach, chopped
- 2 Tbsp pumpkin seeds
- 1 Tbsp olive oil
- 1 clove garlic, minced
- 1 Tbsp poppy seeds
- 1 Tbsp white balsamic vinegar
- 1/2 tsp dijon mustard
- 1/2 tsp honey
- In a pan, toast pumpkin seeds 2-3 minutes over medium heat then remove pumpkin seeds and set aside
- In the same pan, heat 1 Tbsp olive oil
- Add garlic and saute 1 minutes, until fragrant and golden
- Add white balsamic, dijon and honey and whisk until combined
- Remove from heat and stir in poppyseed
- In a bowl, toss dressing with broccoli, red onion and spinach
- Divide salad between plates and top with toasted pumpkin seeds
Recipe Nutrition Facts
Amount Per Serving
- Calories 192.7 kCal
- Fat 12.8 g
- Saturated Fat 1.8 g
- Polyunsaturated Fat 3.5 g
- Monounsaturated Fat 6.4 g
- Cholesterol 0 mg
- Sodium 94.6 mg
- Potassium 646.0 mg
- Total Carbohydrates 15.8 g
- Dietary Fiber 5.2 g
- Sugar 5.9 g
- Protein 7.4 g
- Vitamin A 151%
- Vitamin C 148%
- Calcium 16%
- Iron 16%
* Percent Daily Values are based on a 2000 calorie diet