TYPE: Salad, Appetizer                      PREP TIME: < 15 mins

Goodies Needed

• Cauliflower (preferably organic)
• Broccoli (preferably organic)
• Tomatoes (preferably organic)
• Sweet Onion (preferably organic)
• Parsley (preferably organic)
• Olives (not canned)
• Olive Oil
• Lemon Quarters/Lemon Juice

* Quantities depend on number of people you are serving and portion sizes

Price: —

( customer reviews)

0 used & new available from

Preparation Steps

• Rinse the broccoli and cut up into small pieces
• Rinse the cauliflower and cut up into small pieces
• Rinse the tomatoes and cut up into small wedges or dice up
• Peel the onion and dice up a small amount
• Rinse the parsley, dry with paper towels and dice up a few leaves
• Mix together a desired amount of all the vegetables and throw in some olives
• Sprinkle the salad with a little bit of olive oil
• Squeeze some lemon juice on top of the salad
• Toss together all the ingredients
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Cauliflower:

• good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3

• contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
• for more information, visit the cauliflower detailed overview from World’s Healthiest Foods

Broccoli:

• Can easily be eaten raw or steamed, depending on the flavor and texture you choose

• good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
• contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
• helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
• for more information, visit the broccoli detailed overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Onion:

• contain numerous flavonoids
• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper

• helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
• boosts bone health, has anti-bacterial and anti-inflammatory properties
• for more information, visit the onion detailed overview from World’s Healthiest Foods

Parsley:

• Provides unique health benefits through its volatile oils, antioxidants and flavonoids
• good source of (in descending order): vitamin K, vitamin C, vitamin A, folate and iron

• helps neutralize some carcinogens and has been known to inhibit tumor formation
• enhances proper cardiovascular health and provides protection against rheumatoid arthritis
• for more information, visit the parsley detailed overview from World’s Healthiest Foods

Olives:

• great source of monounsaturated fats
• good source of (in descending order): iron, vitamin E, fiber and copper
• have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
• for more information, visit the olives detailed overview from World’s Healthiest Foods

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil detailed overview from World’s Healthiest Foods

Lemons:

• Provide excellent source of vitamin C
• Contains valuable phytonutrients with antibiotic and antioxidant effects
• Offer protection against rheumatoid arthritis, help fight free radicals and thus reduce cancer risks and promote an overall healthy immune system
• for more information, visit the lemon detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.