A healthy salad made only with green vegetables. Half of the broccoli is used in the dressing to make full use of its flavor and nutrients. A satisfying dish with avocado and good quality oil. It can be made in a short time and is suitable for meal prep.
About This Recipe
This "Green Green Salad" was devised with the aim of simply bringing out the deliciousness of vegetables. It is suitable for those who want to feel satisfied with just vegetables, those who want to increase satiety by incorporating good quality fats, and those who want to get plenty of vitamins and dietary fiber. When I actually made it, even though it was only green, it looked gorgeous and the dressing was well-coated, making it very easy to eat. It is recommended as a side dish on busy days or as a main salad for lunch.Ingredients (2-3 servings)
- Broccoli 1 head (approx. 200g) *Half for dressing
- Brussels sprouts 8-10
- Avocado 1
- Coriander (cilantro) about 10 leaves (parsley or basil can be used if not available)
- MCT oil or coconut oil 2 tbsp
- Extra virgin olive oil 1 tbsp
- Apple cider vinegar 1 tbsp
- Sea salt 1/4 tsp ~ (adjust to taste)
- Black pepper a little (optional)
- (Optional) Roasted nuts or seeds, a little lemon zest
Instructions
- Separate the broccoli into small florets, and thinly slice the stem to use. Keep half of the total amount (approx. 100g) raw (for dressing). Quickly boil the remaining florets in lightly salted water for 2.5 to 3 minutes, then plunge into cold water to stop cooking and drain well.
- Trim the root ends of the Brussels sprouts slightly, cut them in half lengthwise, and similarly boil them in salted water for 2 to 3 minutes, then plunge into cold water and drain. If large, slice them thinly.
- Cut the avocado in half, remove the pit, peel, and cut into bite-sized pieces. If you have time, sprinkle with a small amount of lemon juice to prevent discoloration.
- In a food processor, combine the raw half of the broccoli, coriander, MCT oil (or coconut oil), extra virgin olive oil, apple cider vinegar, sea salt, and black pepper, and blend until smooth. Taste and adjust with vinegar or salt. If too thick, thin with a little water or olive oil.
- In a bowl, combine the boiled broccoli, Brussels sprouts, and avocado, toss with the dressing, and arrange on a plate. Optionally, sprinkle with roasted nuts, toasted pumpkin seeds, or lemon zest for extra flavor.
- Let it rest in the refrigerator for about 30 minutes for the flavors to meld. It can be stored in an airtight container for about 2 days.
Nutrition and Health Benefits
This salad is centered around green vegetables rich in antioxidant vitamins C and carotenoids. Broccoli and Brussels sprouts are rich in vitamin C, folic acid, and dietary fiber, contributing to improved gut environment and satiety. Avocado and good quality oils (MCT and extra virgin olive oil) provide monounsaturated fatty acids and medium-chain fatty acids, aiding in the absorption of fat-soluble vitamins. Apple cider vinegar is expected to slow down the rapid rise in blood sugar, making it suitable for those who are conscious of carbohydrate management. Overall, it is a low-GI and nutritionally balanced dish.Arrangement Tips
- If you want to add protein, topping with grilled chicken, baked tofu, or boiled eggs will increase satisfaction.
- If you want to change the dressing to a green one, spinach + basil + lemon can also make a refreshing sauce.
- Adding nuts or walnuts adds texture and good quality fat. If you are low-carb conscious, adding roasted soybeans instead of quinoa is also recommended.
- If you like spicy, increasing chili flakes or black pepper is also delicious.