Warm roasted broccoli and almond salad recipe

What you'll need

Ingredients
360g broccoli (chopped into small florets). Reserve the broccoli stalk. 
2tsp. olive oil
300g frozen edamame (thawed)
4 stalks spring onion (sliced)
70g almonds (chopped)
60g almond butter (unsweetened)
1 tsp. rice vinegar
1 tsp. tamari (or soy sauce)
1 tsp. maple syrup
1 tsp. sesame oil
1 garlic clove, minced
1 tbsp. water

Instructions:

1. Take the frozen edamame out of the freezer to thaw. No need to cook these. 
   
2. Preheat the oven to 200ºC and line a baking sheet with parchment paper.
3. Add the broccoli, olive oil and pinch of sea salt to the sheet and toss to combine.
4. Bake for 15 to 20 minutes, until crispy.
5. In the meantime, gently roast the almonds in a dry frying pan. Once cool chop roughly with a knife.
6. In a large mixing bowl, combine the roasted broccoli florets, edamame beans, green onions, and chopped almonds.
7. To make the salad dressing: whisk together the almond butter, rice vinegar, tamari/soy sauce, maple syrup, sesame oil, garlic, and water. Add more water if needed to achieve desired consistency.
8. Pour the dressing over the salad and toss to mix well. Serve immediately, or let sit for a few hours before eating.
9. Use a mandolin or grater and grate the raw broccoli stalk to make shavings. Use this as a garnish or toss into the salad. Raw broccoli comes with the highest levels of sulforaphane and this is an easy way to eat raw broccoli that is gentle on digestion (see below for why). 👇
   

​Enjoy!

Five big reasons to eat broccoli every day:
​

1. Broccoli helps normalise bowel movements 💩
2. Broccoli is a source of sulforaphane 😁 Sulforaphane from broccoli, broccoli sprouts, and other cruciferous veggies helps to increase the detoxification enzymes in the body (for instance it helps clear spent oestrogens, alcohol and pollutants from the body) and reduces inflammation.
3. Sulforaphane is an antioxidant and has anti-cancinogenic benefits. It is present at higher levels in raw or lightly cooked broccoli and broccoli sprouts.  So if you're looking for maximum sulforaphane benefits, stick with al dente broccoli (steam for no more than 3 minutes). 
4. Broccoli is rich in fibre which helps build a strong community of healthy gut bacteria 💪 👾
5. It's also a brilliant source of vitamin C for your immune system and magnesium and calcium for bones. 

Why do I feel worse (more bloated and gassy) when I eat healthy foods?

If you feel as though your digestion gets worse when you start eating more healthily (you feel even more bloated and gassy), chances are you're doing one or more of the following:

• Not chewing your food properly before swallowing. Or you're eating too quickly
• You aren't producing enough digestive enzymes 
• You have low stomach acid
• You have poor diversity of gut bacteria 

You may naturally be thinking, hey Mary, help! I have a food intolerance!! 

But in fact, food intolerance is simply a symptom of an unhappy gut.

​Addressing the points above will gradually help you tolerate more foods, pain free.

What you are likely experiencing is indigestion because food particles (like broccoli fibre) is not being broken down properly, and instead it's fermenting, causing a build up of gas and bloating. 

If you feel that there's no way your stomach could tolerate a broccoli salad check out my 90-day gut health plan or book a one-off hour long session here. 

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Want to find out more about working with me?

Access recipes like these and more when you work with me 1-2-1.

If you struggle with gut issues check out my 90-day gut health plan.

If you struggle with interstitial cystitis (IC), recurring UTIs or bladder pain take a look at my Heal your Bladder programme.

Want to run a few questions by me and pick-my-brain? Book an Ask me Anything session.  

Not sure where to start? Download my free ebook: "5 Tips to Beat the Bloat (while eating foods you love!)"