Want to include some more broccoli in your diet, but are tired of steamed broccoli? Try my Paleo Spicy Asian Broccoli Slaw for a change of pace!
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.