Wicked Healthy: Broccoli Cauliflower Slaw

Wicked Healthy: Broccoli Cauliflower Slaw

Please note that this post may contain affiliate links. (That means I make a commission if you use my affiliate link to buy the product.)
Wicked Healthy Winter Salads on www.virginiawillis.com

 

Who says salad means lettuce? A typical “house salad” consisting of crispy lettuce with slices of juicy cucumber and chunks of winey vine-ripe tomatoes can be wonderful at the height of summer, but you’re pretty much guaranteed to be disappointed in winter. Ugh. Limp lettuce from halfway around the world, flaccid hothouse cucumbers, and a wedge of rock-hard orange and yellow flavorless tomato. No, thank you. Instead, how about a crunchy, vibrant, zesty seasonal salad that’s good and good for you? Sign me up! 

Wicked Healthy Winter Salads on www.virginiawillis.com

Cruciferous

I love the word cruciferous. It’s bold just like the vegetables it describes, members of the cabbage family — crunchy, bitter, often spicy, and rarely bland. Think broccoli, cauliflower, radishes, collard greens, mustard greens, Brussels sprouts, turnips, bok choy, and arugula. They’re pungent, and well, ferocious!

Cruciferous or Brassica vegetables have long been promoted as a key part of a healthy diet and are associated with reduced risk of heart disease and stroke. They are also being studied for their potential role in cancer prevention.

The health benefits are predominantly due to the fact that these vegetables are particularly high in fiber, a type of carb our bodies cannot digest. Fiber keeps our digestive system moving, helps regulate blood sugar and cholesterol levels, and can help keep weight in check.

There’s a small drawback, our stomachs and small intestines can’t absorb some of the carbohydrates. Thankfully, healthy gut bacteria have the capacity to utilize the fiber for energy — but the byproduct is gas. Yep, that means exactly what you think. These healthy vegetables make us pass gas. 

Wicked Healthy Winter Salad on www.virginiawillis.com

New Year, New You

I know a promise to rooty-toot-toot might not the best set up to entice you to eat this salad, but hey, you can always blame the dog. 

Like many of you, with the new year I needed a health re-boot. A year of book tour for Secrets of the Southern Table, a wine-drenched, truffle laden trip to Croatia, and a couple of months of holiday decadence left me feeling less than great. I felt dull and heavy in both body and spirit. I decided to make some changes and while new year, new you may be pretty cliché, it seemed as good of a time as any to start.

So, we got back on the WW train. (To check it out click HERE. If you join, we both get a month free!) There are many ways of rebooting and adapting to more healthy eating habits. I find WW (aka Wellness Wins and formerly known as Weight Watchers) app works best for me. The great thing about the newest iteration of WW is that most fruits and vegetables are zero points, meaning they don’t count against one’s daily allotment of points. It’s a built-in way to eat more plant-forward meals — including those gassy Brassicas! 😉

 

Wicked Healthy Broccoli Cauliflower Slaw on www.virginiawillis.com

Wicked Healthy

Michael Pollan famously said, “Eat food. Not too much. Mostly plants.” One of the best plant-forward books I’ve seen this past year is The Wicked Healthy Cookbook: Free. From. Animals. by Chad Sarno, Derek Sarno, and David Joachim. It’s absolutely fantastic and packed with great ideas and culinary techniques to up your veg game. As the bloody beet on the eye-catching cover may indicate, this is not nibbles of rabbit food and whispers of lettuce, this is full flavored, bold, and delicious food. The Wicked Healthy philosophy is 80% healthy and 20% wicked, but frankly, I their food is heavenly.

Their recipe for Asian Broc-O-Flower Slaw inspired my version of this crisp, umami rich Broccoli Cauliflower Slaw made with meaty miso, rich tamari, zesty ginger, and fiery garlic. It’s a great side dish and will last a few days in the fridge, just give it a good shake before you serve it.

For more great ideas, check out this post for Roasted Vegetable Winter Salad and my Top Ten Helpful Hints for Winter Salads. 

Bon Appétit, Y’all

Virginia Willis

Wicked Healthy Broccoli Cauliflower Slaw

You can either peel the stalks of the broccoli then chop and add to the slaw. I also like to peel them and cut them into "coins' for snacking. One way or the other, make sure to use every bit. 
Prep Time10 mins
Total Time10 mins
Course: Main Course, Salad, Side Dish
Cuisine: American, asian
Keyword: slaw
Servings: 8
Author: Virginia Willis

Ingredients

Dressing

  • ½ cup low sodium tamari
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon honey, or to taste
  • 1 tablespoon white miso
  • Zest and juice of 1 orange
  • Juice of 1 lime
  • 1 teaspoon red pepper flakes, or to taste
  • 1 teaspoon very finely chopped ginger
  • 1 very finely chopped garlic clove

Salad:

  • 1 head broccoli, chopped into 1/2-inch pieces
  • 1 head cauliflower, chopped into 1/2-inch pieces
  • 1/4 small cabbage, cored and chopped
  • 1 cup toasted almonds, roughly chopped
  • ¼ cup chopped fresh mint parsley, or Thai basil
  • 2 teaspoons sesame seeds
  • Coarse kosher salt and freshly ground black pepper

Instructions

  • In a large bowl whisk together all the ingredients for the dressing. Set aside. Add the vegetables, mint, and sesame seeds. Toss to combine. Taste and adjust for seasoning with salt and pepper. Serve immediately. If making ahead, store dressing separate and toss before serving.

recipe adapted from THE WICKED HEALTHY COOKBOOK by Chad Sarno, Derek Sarno, and David Joachim. Copyright © 2018 by Chad Sarno and Derek Sarno. Reprinted with permission of Grand Central Life & Style. All rights reserved.

photographs by Virginia Willis

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Copyright © 2019 Virginia Willis Culinary Enterprises, Inc.

www.virginiawillis.com

Please note that this post may contain affiliate links. (That means I make a commission if you use my affiliate link to buy the product.)

Virginia Willis

Georgia-born French-trained Chef Virginia Willis has made chocolate chip cookies with Dwanye “The Rock” Johnson, foraged for berries in the Alaskan wilderness, harvested capers in the shadow of a smoldering volcano in Sicily, and beguiled celebrities such as Jane Fonda, Bill Clinton, and Julie Chrisley with her cooking -- but it all started in her grandmother’s country kitchen. Virginia is a chef instructor for the digital streaming platform Food Network Kitchen and author of Secrets of the Southern Table: A Food Lover’s Tour of the Global South, Lighten Up, Y’all, Bon Appétit, Y’all, Basic to Brilliant, Y’all, Okra, and Grits. Lighten Up, Y’all: Classic Southern Recipes Made Healthy and Wholesome received a 2016 James Beard Foundation Award of Excellence. She is the former TV kitchen director for Martha Stewart Living, Bobby Flay, and Nathalie Dupree; has worked in Michelin-starred restaurants; and traveled the world producing food stories – from making cheese in California to escargot farming in France. She has appeared on Food Network's Chopped, CBS This Morning, Fox Family and Friends, Martha Stewart Living, and as a judge on Throwdown with Bobby Flay. She’s been featured in the New York Times, the Washington Post, Eater, and Food52 and has contributed to Eating Well, Garden & Gun, and Bon Appétit, and more. The Chicago Tribune praised her as one of "Seven Food Writers You Need to Know." Her legion of fans loves her down-to-earth attitude and approachable spirit. Learn more about Virginia and follow her traveling exploits at www.virginiawillis.com.

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