Broccoli is an alkaline vegetable that helps balance the body's pH levels, among other benefits. Originating in Italy, this cute green vegetable with a tiny tree-like appearance has started to be popular in world cuisines since the end of the 20th century. Although it can be consumed raw or cooked, it is recommended to be prepared by light steaming as the most practical and ideal consumption method. Enjoy your meal!
Rinse the broccoli, cut the stems and separate them into tiny florets. Make sure that the pieces you separate are the same size.
Put 1/2 cup of water at the bottom of a deep pot and place a metal steaming apparatus on it. If you do not have such an apparatus, you can use the wire of the frying pan by placing a bowl under it.
Put the pot on the fire and soften the broccoli in the steam for 3-4 minutes with the lid closed. Meanwhile, peel the carrots and grate them. Crush the garlic. Finely chop the pickled gherkins.
Remove the broccoli to ice water and cool. Drain and dry on a paper towel without crushing.
Saute the grated carrots very lightly in a pan with 1 tablespoon of olive oil and soften them. Drain the corn canned and separate half of it.
For the sauce, whisk together the strained yogurt, mayonnaise, mustard, salt and pepper in a bowl. Chop a handful of washed parsley leaves very finely. Mix the sauce.
Put all the ingredients in a salad bowl and mix well by turning them upside down. After resting your salad in the refrigerator for at least 1 hour, you can serve it by garnishing it with parsley leaves and corn kernels. Enjoy your meal!
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Broccoli:
Broccoli is a nutritious vegetable rich in vitamins C, K, A, and fiber. Its sulforaphane content supports cellular health and is believed to offer protection against certain cancers. Vitamin K strengthens bone health, while fiber aids digestion and stabilizes blood sugar. Its antioxidant richness boosts immunity. It pairs wonderfully with garlic, lemon, and olive oil, and also creates delicious combinations with cheese or grilled meats.
Carrot:
Carrots are renowned for their rich beta-carotene, which the body converts into Vitamin A, crucial for eye health (especially night vision) and skin regeneration. Their high fiber content aids digestion and promotes satiety. Potent antioxidants also protect cells. To maximize the absorption of their beneficial compounds, carrots are best consumed with healthy fats like olive oil. Versatile in both sweet and savory dishes, they pair wonderfully with fruits like apple, orange, and ginger, or in meat dishes.
Pickled Cucumber:
Gherkin pickle, with its fermented structure, contains probiotics that support gut health. Its vinegar content can help balance blood sugar, while its antioxidants protect the body against free radicals. It also provides electrolyte support through its mineral content. It's indispensable for meat dishes, sandwiches, and mezze platters. It also pairs wonderfully with french fries.
Canned Corn:
Canned corn is a practical and nutritious side dish. Its high fiber content supports digestion and provides a feeling of fullness. It is rich in B vitamins (especially B3 and B5) and minerals like magnesium and phosphorus, contributing to energy production and bone health. It pairs wonderfully with salads, rice pilafs, soups, tacos, and omelets, adding flavor and color to dishes.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Strained Yogurt:
Strained Yogurt is a thick, protein-rich dairy product obtained by removing its whey. Its high protein content is excellent for muscle development and sustained satiety. The straining process can lower lactose levels, potentially making it easier to digest for some. It's a good source of probiotics that support gut microbiota and calcium essential for strong bones. It pairs perfectly with garlic, olive oil, and fresh mint in savory appetizers, or with honey and fruits for breakfast or dessert.
Mayonnaise:
Mayonnaise is a creamy emulsion sauce made by blending egg yolks, vegetable oil, vinegar or lemon juice, and seasonings. Thanks to its healthy fat content, it can enhance the absorption of fat-soluble vitamins like A, D, E, and K. Lecithin from egg yolks provides choline, an essential nutrient for brain function. With its high energy content, it serves as a quick energy source and promotes satiety. It pairs perfectly with french fries, sandwiches, salads, and various meat dishes.
Mustard:
Mustard, a spice from the Brassicaceae family, is known for its pungent taste. Due to the isothiocyanates it contains, it possesses strong anti-inflammatory properties and supports digestion. It is also rich in selenium and magnesium. Research on its potential anticancer effects is ongoing. It pairs perfectly with red meats, chicken, fish, sandwiches, salad dressings, and pickles.
Parsley:
Parsley is a powerful antioxidant source that supports bone health and plays a crucial role in blood clotting due to its Vitamin K content. Its Vitamin C content strengthens immunity. Rich in flavonoids like apigenin, it can help reduce inflammation. It is also a natural diuretic. It pairs perfectly with lemon, garlic, and olive oil; adding a refreshing flavor to fish, chicken, soups, and salads.
Garlic:
Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.
Salt:
Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
Black Pepper:
Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
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