Broccoli is one of the most nutritious vegetables, providing vitamin C, potassium, B vitamins (including folate)—even some calcium and iron.
Ounce for ounce, the florets and stalks deliver approximately equal amounts of these nutrients.  Broccoli and other cruciferous vegetables contain sulforaphane and other compounds that may help protect against certain cancers. The florets have a slightly higher concentration of protective phytochemicals, beta carotene and other carotenoids as well as sulforaphane. The stalks, on the other hand, have more fiber. When sulforaphane enters your blood stream, it triggers release in your cells of a protein called Nrf2. This protein can activate over 200 genes. They include genes that make antioxidants, enzymes to metabolize toxins, proteins to flush out heavy metals, and factors that help tumor suppression, among other important health-promoting functions.  A diet of three to five servings per week of brassica vegetables is sufficient to decrease the risk of cancer development by 30%–40%. (1)

But did you know if you have hypothyroidism, or a family history of it, cruciferous vegetables when eaten raw may contribute to an iodine deficiency because of the goitrogenic substances in these vegetables?  If you are already low in iodine or selenium it may be beneficial to always cook these vegetables and avoid the raw slaw.  On the other hand those with auto-immune thyroid (Hashimotos) may benefit from some of these compounds as sometimes an excess of iodine is causing the auto-immune reaction.  Bottom line?  Eat a varied diet, lots of different fruits and veggies, raw and cooked, and don’t over eat kale and broccoli raw (this includes juicing) if you have a thyroid issue. Cris Kresser one of my favorite researchers has written a whole series on thyroid here if you would like to learn more or read some of the studies he has cited.

I buy the bagged organic broccoli slaw from Trader Joes which also includes some shredded carrot.  It’s so versatile and can be pulsed and cooked to make faux rice, can be used in noodle soup, as a base for pasta sauce or in a delicious slaw like this one.  If you know me you know I love spice,if you don’t love it, just leave out the Siracha sauce and you will still have a delicious asian slaw.  To be true paleo use white or apple cider vinegar instead of the rice vinegar.  This is a great topping for fish tacos, or as a side with grilled meat.  Let it sit for a little before serving so the flavors blend together.  Enjoy!  Click here if you are looking for more great slaw recipes.

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p.s. I use Coconut Aminos in the recipe.  This is a brown liquid made from coconut that tastes a lot like soy sauce and can be used in any recipe that calls for soy or tamari sauce (both which contain gluten unless labeled as gluten-free) soy is also a reactive food to a lot of people and so I avoid both.

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Sardines are a very small fish and low on the food chain so they do not harbor toxins and mercury like bigger fish do.  They are one of the highest Omega-3 fat foods and very high in vitamin D.  I’ve decided to put this recipe in my weekly lunch rotation!  Trust me if you like tuna or salmon you will like this recipe.

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1. Seasoning does matter, even if you are using sauce, the meatball needs to stand on it’s own. 1 tsp of salt and other herbs per lbs of meat is a good rule of thumb.

2. Eggs are not added for moisture, they are there to bind the meat to the breadcrumbs, cheese and seasoning.  My key for perfectly moist meatballs?  Adding a little warm water at the end and using your hands not a fork to mix everything together!

3. Make sure your hands are wet or oiled when rolling the balls, this keeps them from sticking to you and makes it easier to get uniform size.

4. You can bake the meatballs in the oven, but I find searing them in a pan first even with a light coating of olive oil sears the outside and makes them better.  I cook mine in the pan and then add sauce and let them simmer.

What am I missing?  Please send me a note or comment if you have any other tricks!

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Here is the crockpot that I use.  It sears the meat right in the crockpot, game changer!

Slow Cooker Pork Taco's

• CourseMain Dish
• CuisineMexican

Servings4-6 people

Prep Time10 minutes

Cook Time8 hours

Ingredients

• 5-6lbs pork roast
• 1sliced onion
• 1 bay leaf
• 1/2 tsp powdered ginger
• 2cloves garliccrushed
• 1/2cup fresh lime juiceabout 5 limes
• 3/4 cup coconut aminoscan use soy or tamari sauce
• 1/4 cupplus 2 Tbsp Truvia (mix of sugar and stevia)*see note
• 1tsp salt

Instructions

1. Mix the lime juice, coconut aminos, truvia, ginger, garlic and salt together in a bowl. This is where you could add a tsp of some chipotle or cumin seasoning to make it a little more traditional. I just add hot sauce to my taco at the end!
2. Put the meat in the crockpot surrounded by sliced onions and bay leaf. I like to sear my meat before cooking, my crockpot does that right in the crockpot (which I love) but is not necessary.
3. Pour the sauce over the meat, I like to put some slits in the meat with a knife so the juice gets into the meat but again un-neccesary! Cook on low for 8 hours.
4. Shred meat and serve alongside sliced lime, cilantro, chopped onion, fresh pineapple, sliced radish, sour cream, mexican cheese and hot sauce.
5. I served in a corn tortilla but flour is fine or even a lettuce leaf! This pork would be good on salad or even over rice.

Recipe Notes

*1/2-3/4 cup of another sweetener like sugar or honey could be used, or 1/2 tsp liquid stevia

 

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Curried Egg or Chicken Salad

• CourseMain Dish, Salad

Servings2-3 people

Prep Time10 minutes

Ingredients

• 6 hard boiled eggsdiced
• 1/2 limejuiced
• 1-2tsp curry powder
• 1tsp mustard
• 1-2Tbsp mayo or greek yogurt
• 1/2 diced apple
• handful of golden raisins
• 1/2 red oniondiced
• 1stalk celery
• handful of cilantro(optional)
• salt and pepper
• dash of cayenne(optional)

Instructions

1. Mix lime juice, mayo, mustard, curry powder, salt, pepper and cayenne
2. Add chopped egg, diced apple, raisins, celery and cilantro and mix well.
3. Serve on a salad, sandwich, wrap or lettuce wrap. Keeps well in the fridge for a few days!

Recipe Notes

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