Broccolini goat cheese and ancient grain salad
Serves 4
Broccolini, broccoli and broccoli rabe, the names are so similar it is easy to get confused. They may all be green vegetables, but they are quite different in flavor and texture. This difference determines how each one is cooked, and how they are used in everything from side dishes to salads. All three are very versatile, highly nutritious, and big flavored choices found in cuisines around the world. In my opinion, I consider them real superfoods that are a fraction of the cost of other over-hyped superfoods. Mixing broccolini with ancient grains, another outstanding nutritional powerhouse, make this entrée a complete meal that the whole family will truly benefit from and hopefully enjoy.
Broccolini is a member of the brassica family which includes bok choy, cabbage, kale, Swiss chard and kohlrabi. Each one of these vegetables are excellent sources of the anticancer fighting nutrients called isothiocyanates, which help neutralize carcinogens in the body. Studies have shown that isothiocyanates help prevent lung and esophageal cancer and can help lower the risk of other cancers found in the gut. With all of these benefits, you need to make sure the brassica family is s regular part of your diet.
Ingredients:
For the salad:
1 cup ancient grains
2 cups low sodium vegetable stock
1 lemon, juice and zest of
4 cups broccolini
2 cups cherry tomatoes, cut in half
¼ cup raisins
¼ cup pine nuts
½ cup goat cheese, crumbled
¼ teaspoon chili flakes
¼ teaspoon cumin
For the dressing:
1 lemon, zest and juice of
3 tablespoons extra virgin olive oil
1 tablespoon mint leaves
1 tablespoon cilantro leaves
1 tablespoon parsley leaves
How to make:
Place the ancient grains into a saucepan with the stock, zest, and lemon juice. Bring it all to a boil and then turn down to a simmer. Cook for 20 to 25 minutes or until tender.
Bring a large pot of lightly salted water to a boil then put in the broccolini and boil for 2 to 3 minutes or until fork tender. Drain well. Set aside and keep warm.
For the dressing, place all the ingredients into a blender, and blend until smooth.
In a large salad bowl, combine the broccolini, tomatoes, ancient grains, feta, raisins, and herb dressing.
Sprinkle over the chili flakes, cumin, and goat cheese. Lightly toss to coat. Serve either hot or cold.