Warm Broccoli & Chickpea Salad RECIPE Health BENEFITS
Embracing a nutritious diet doesn't mean sacrificing taste and comfort. The Warm Broccoli and Chickpea Salad is a culinary delight that’s perfect all year round, merging satisfying warmth with health benefits. So let's take a closer look into the ingredients – chickpeas, broccoli, garlic, ginger, kale, and almonds – that make this dish a celebration of flavour and wellness.
LET’s EXPLORE THE KEY ingredients in this WARM SALAD recipe…
Broccoli
The star of this dish and often described as a superfood, is rich in vitamins, minerals, and antioxidants. It's a phenomenal source of Vitamin C, which boosts the immune system, and Vitamin K, essential for bone health. The sulforaphane in broccoli has been linked to potential cancer-fighting properties, making this veggie a true health warrior.
Chickpeas
Chickpeas are a plant-based protein powerhouse, packed with essential amino acids, they aid in muscle repair and immune function. Additionally, chickpeas boast dietary fiber and supporting digestive health.
Garlic and Ginger
This pairing bring more than just bold flavours to the table. Garlic's allicin compounds promote heart health by reducing cholesterol levels and blood pressure. Meanwhile, ginger is known for its anti-inflammatory and digestive benefits, potentially offering comfort to individuals experiencing digestive disruptions during menopause.
Kale
A leafy green that has a dense nutritional profile. Bursting with Vitamin A, K, and C, kale supports vision, bone health, and immunity. Its fiber content aids digestion and helps maintain a healthy gut – a factor that becomes increasingly important during menopause.
Almonds
Whether whole or sliced, they will always add a delightful crunch to any salad. They're a heart-healthy snack rich in monounsaturated fats, which support cardiovascular health. Almonds are also packed with Vitamin E, an antioxidant that contributes to skin health and may offer comfort to those experiencing skin changes during menopause.
In conclusion, the Warm Broccoli and Chickpea Salad is a nutrient-rich recipe that can elevate your health journey while satisfying your palate. As you enjoy each bite, relish in the knowledge that you're nourishing your body.
Remember if you need extra support and guidance through the menopause sign up to our mailing list and …
We hope you enjoy this warm salad recipe, remember to tag Club Spirit in your food photos on instagram. We love to see them!
Spirit love and nutrition,
Sara & Dr. Clare x
REFERENCES:
Ahmadian, F. Et al. Nov 2017. “The effect of consumption of garlic tablet on proteins oxidation biomarkers in postmenopausal osteoporotic women: A randomized clinical trial” Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783112/ [Accessed 9 August 2023].
FoodData Central, Jan 2019. “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt” Web. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients [Accessed 9 August 2023].
FoodDate Central. 2019. “Kale, raw” Web. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients [Accessed 15 August 2023].
Gao, S. et al. June 2017. “Association between circulating oxidized low-density lipoprotein and atherosclerotic cardiovascular disease” Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5627698/ [Accessed 15 August 2023].
Giacosa, A. et al. Apr 2015. “The Effect of Ginger (Zingiber officinalis) and Artichoke (Cynara cardunculus) Extract Supplementation on Functional Dyspepsia: A Randomised, Double-Blind, and Placebo-Controlled Clinical Trial” Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411465/ [Accessed 15 August 2023].
Lawson, L.D. Hunker,S. M.Jun 2018. ”Allicin Bioavailability and Bioequivalence from Garlic Supplements and Garlic Foods” Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073756/ [Accessed 9 August 2023].
Liu, X. Jun 2013. “Cruciferous vegetables intake is inversely associated with risk of breast cancer: a meta-analysis” Web. https://pubmed.ncbi.nlm.nih.gov/22877795/ [Accessed 14 August 2023].
Martemucci, G. et al. July 2014. “Oxidative stress, aging, antioxidant supplementation and their impact on human health: An overview” Web. https://pubmed.ncbi.nlm.nih.gov/35839856/ [Accessed 15 August 2023].
Nelson, A. Nov 2022. “Chickpeas” Web. https://www.webmd.com/food-recipes/health-benefits-chickpeas#:~:text=They%20help%20with%20digestion.&text=Studies%20have%20found%20that%20eating,(%E2%80%9Cbad%E2%80%9D)%20cholesterol. [Accessed 15 August 2023].
Ried, K. Feb 2020. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis” Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966103/ [Accessed 7 August 2023].
Taha, N.H. Aug 2022. “Impact of Ginger on Menopausal Symptoms” Web. https://classic.clinicaltrials.gov/ct2/show/NCT05499793 [Accessed 15 August 2023].