Broccolini salad with greens, seeds and sweet potato

Broccolini-greens-sweet-potato-salad
This is a delicious salad packed with nutrition thanks to a variety of tasty, nutritious ingredients.

Broccolini originates from Japan and is a hybrid of broccoli and kai-lan (also known as Chinese broccoli or Chinese kale). It’s rich in vitamins C and K and like other members of the brassica family is loaded with antioxidants and credited for its cancer fighting properties.

Spinach is off-the-scale rich in vitamin K, which plays an important role in the body for bone health as well as it’s vitamin D absorption. In fact, a 60g serve (which is an individual serve according to the ingredients below) provides 329% of the recommended daily intake of vitamin K (and that’s without factoring in the other ingredients).

Snow pea sprouts are grown from pea seeds and like other sprouts are teaming with life. They’re rich in vitamins C & A, relatively high in protein and contain significant amounts of folic acid making them ideal for pregnant women.

Sweet potatoes are also rich in vitamin A, thanks to the beta-carotene which gives them their orange colour, while the seeds are both rich in essential fatty acids and antioxidants and contain significant amounts of vitamin E.

Ingredients

  • 4 broccolini stems – approx 60g or just over 2oz
  • 1 medium-to-large sized sweet potato
  • 120g / 4.25 oz / approx 2 tightly packed cups of baby spinach leaves
  • 50g / 1.75oz snow pea sprouts (a large handful)
  • 30g / 1oz sunflower seeds
  • 30g / 1oz pepitas (aka pumpkin seeds)
  • 1 generous tablespoon of olive oil

Dressing

  • 1 tablespoon good quality sesame oil
  • 1 tablespoon tamari
  • 1 tablespoon good quality rice vinegar (I choose brown rice vinegar)

Method

  1. Pre-heat oven to 180 degrees Celsius or 350 degrees Fahrenheit
  2. Peel the sweet potato and chop into pieces roughly 2cm/1 inch each side
  3. Toss the sweet potato in the olive oil and roast in the oven for roughly an hour until they start to turn golden brown and are cooked through. Remove and allow to cool
  4. Steam the broccolini for a couple of minutes until cooked through but still nice and firm then allow to cool
  5. Bring a frying pan (ideally stainless steel) to a medium-high heat and cook the sunflower seeds for a couple of minutes until golden brown, tossing regularly to ensure they do not burn. Remove from heat immediately and allow to cool.
  6. Repeat step 5 with the pepitas
  7. Add the dressing ingredients to a small jar with a lid and shake well
  8. Chop the cooled broccolini into pieces and add to a large salad bowl along with the other vegetables
  9. Pour a third of the dressing over the salad and mix through well. If you need more dressing, add gradually – the dressing has a lovely bold flavour so you don’t need too much (any the left over will keep in the fridge for several weeks)
  10. Top with the seeds and your favourite protein

Serves 2-4

Makes 2 large salads or a small side salad each for 4

sadddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddd asdasdasdasdasdasdasdasdasdasdasdasdasdasdasd asddddddddddddddddddddddddddddddddddd

GET MY RECIPES

sadddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddddd asdasdasdasdasdasdasdasdasdasdasdasdasdasdasd asddddddddddddddddddddddddddddddddddd

Leave a Reply

Your email address will not be published. Required fields are marked *