Walnut, Broccoli, Apple & Avocado Salad

This salad is LOADED with goodies for your brain, nervous system & hormone health

Raw Walnut, Broccoli, Apple & Avo Salad

Salad does not mean boring, flavourless & unsatisfying rabbit food. This salad might not sound super exciting, but if you mix in a generous serve of home made mayonnaise it is crunchy, sweet & creamy all in one. 

This is my ‘brain’ salad

This salad is LOADED with goodies for your brain, nervous system & hormone health, plus tonnes of lovely fibre to keep your intestines & ‘gut bugs’ happy, here’s how;

Walnuts

First off, walnuts are shaped like brains. If you take the concept of like cures like seriously (as some ‘alternative’ medical practitioners do’ than walnuts are the miracle cure for the brain. This ‘alternative’ way of thinking is actually getting backed up by some pretty exciting science;

  • Just 1/4 cup walnuts provide over 100% of the daily requirements for plant-based omega-3s, along with high amounts of copper, manganese, molybdenum, and biotin.
  • Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA and supports healthy cholesterol levels.
  • Some studies suggest cancer-fighting properties, specifically with prostate and breast cancers (study based on mice). Research is on-going, but promising.

Broccoli

Another almost brainy likeness, broccoli is antioxidant, anti-cancer and pro-detoxification.

  • Broccoli (raw) is a nutrient powehouse, rich in dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids),potassiumand copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
  • Researchers have found compounds in broccoli that switch on a specific gene that helps the body detoxify some of the harmful chemicals we’re sometimes exposed to.
  • As a member of the cruciferous family, broccoli is packed with sulforaphane, a sulfur compound, which is known to kill cancer stem cells, thereby slowing tumour growth.

Green Apple

“An apple a day keeps the doctor away” Here’s just a few of the health benefits found in the humble, often overlooked apple:

  • Apples contain pectin, a type of fibre that acts as a prebiotic. This means it feeds your friendly (good) gut bacteria.
  • In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimised age related mental decline. Apple juice may also help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer’s disease.

Avocado

You’ve probably heard that avocado is a ‘healthy fat’ but what makes it so healthy?

  • The plasma membrane, the ‘skin’ of your cells is made of phospholipids (fats) and your brain & nervous tissue is mostly fat too. You need fat in your diet, but eat the wrong kind too often and your cells won’t function properly.
  • Inadequate healthy fats (eg if you’re still stuck on the ‘low fat’ dieting bandwagon) will leave you with a sluggish brain & central control system which will affect everything else.
  • Avocado is a ‘healthy’ fat, made of mostly monounsaturated fats (single double bond in the chemical chain) which can help support brain health and aid weight loss by helping you stay fuller, longer.

My home made mayonnaise recipe is part of  ‘THE ZOOSH BOOK’ book. Click here for more info!

Enjoy this recipe? Please post your comments below!

Walnut, broccoli, apple & avocado salad

Ingredients:

 3 Large celery stalks
 ½ cup Walnuts, roughly chopped
 1 Small head broccoli florets (approx 1.5 cups)
 1 Small avocado
 2 Green apples
 2 Spring onions
 ¼ cup Home-made mayonnaise

Instructions:

1

Wash & dice all your veggies into small 1/2cm pieces & mix together with home made mayonnaise.

2

Serve immediately with lean protein. May be stored overnight in an air-tight container for lunch the next day.

Resources/further reading:

  • Dr Mercola website: http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx
  • PubMed “Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells”
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/
  • Authority Nutrition “10 Impressive health benefits of apples” https://authoritynutrition.com/10-health-benefits-of-apples/
  • Precision Nutrition “All about healthy fats” http://www.precisionnutrition.com/all-about-healthy-fats

Ingredients

 3 Large celery stalks
 ½ cup Walnuts, roughly chopped
 1 Small head broccoli florets (approx 1.5 cups)
 1 Small avocado
 2 Green apples
 2 Spring onions
 ¼ cup Home-made mayonnaise

Directions

1

Wash & dice all your veggies into small 1/2cm pieces & mix together with home made mayonnaise.

2

Serve immediately with lean protein. May be stored overnight in an air-tight container for lunch the next day.

Broccoli, Apple & Avo Salad
By | 2018-01-27T15:22:33+00:00 December 12th, 2016|0 Comments

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