Sunday, 8 March 2015

Simple and Healthy Salad Recipe with Broccoli and Vegetables

Salad is a mixture of raw and lightly cooked Vegetables. These salads are good and healthy meal can served in the morning at breakfast or night at dinner time. It is a healthy diet and has more proteins, vitamins, calcium and energy. By preparing salads, we can have more vegetables together and keep us healthy diet control.

Different varities of vegetables

Recipe Process:

1. Take one cup of broccoli pieces, one cup of cucumber slices, one onion slice and one tomato slices.
2. Put one spoon of olive oil into pan, add chopped onion slices to shallow fry.
3. Add chopped cucumber slices, broccoli pieces, cook they turn light brown color and lastly add chopped tomatoes.
4. When all vegetables are half cooked, serve them with a half spoon of  black pepper powder and salt.

Broccoli salad with cucumber, tomato, onions, salt and pepper powder
Salad with Broccoli, Cucumber, Tomatoes and Onions

Health Benefits of Salad:


  • Rinse broccoli under cold running water. 
  • Cut florets into quarters for quick and even cooking. 
  • Be sure to enjoy the stems and leaves of broccoli they provide a good balance of flavors.
  • Peel the broccoli stem and cut the stem into 1/2" slices to get unique health benefits from broccoli, let it sit for several minutes before cooking. 
Broccoli Slices
  • Broccoli contains vitamins A and K, which help with the metabolism of vitamin D in balance. Vitamin D promotes the body's absorption of calcium and thereby sustain and promote bone health and growth.


  • Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting  nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease
Chopped cucumber slices
  • Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods help with weight control. 
  • Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin and kaempferpl, which provide additional benefits.

Sweet Corn:

  • Corn contains beta-cryptoxanthin, another cousin of vitamin A that is being studied for its possible role in slowing bone loss associated with aging, reducing the risk of inflammatory diseases such as rheumatoid arthritis as well as various forms of cancer, especially lung cancer.
  • Corn is a good source of the vitamin folate that supports cardiovascular health and significantly reduces the risk of neural tube birth defects.
  • Corn contributes thiamin (vitamin B1) that helps the body cells convert carbohydrates into energy. It is also essential for the proper functioning of the heart, muscles and nervous system.
Sweet corn seeds

Health Benefits of Sweet Corn:
  • Sweet corn  is rich in Vitamin B1. B5, B9, C, phosphorous, manganese, fibre.
  • By eating sweet corn lung cancer can be prevented. Instead of having junk food at evening times have a sweet corn for being healthy and beauty.
  • Vitamin B1 in sweet corn is used to improve memory. 
  • By  eating sweet corn the age related eye problems can be reduced.


  • Tomatoes contain vitamin A, which help to improve eyesight and prevent night-blindness, macular degeneration. Tomatoes contain large amounts of the antioxidant lycopene, that is effective in lowering the risk of cancer, especially lung, stomach and prostrate cancers.
Chopped tomato slices
  • Tomatoes can increase digestion, stimulate blood circulation, reduce cholesterol levels, improve fluid balance, protect the kidneys, detoxify the body, prevent premature aging, and reduce inflammation and related conditions.


  • Onions are rich source of chromium, the trace mineral that helps tissue cells respond appropriately to insulin levels in the blood. It thus helps facilitate insulin action and control sugar levels in diabetes.
  • They are also good source of antioxidant flavonoid quercetin, which is found to have anti-carcinogenic, anti-inflammatory and anti-diabetic functions. 
Chopped onion Slices
  • They are also good in antioxidant vitamin, vitamin-C and mineral manganese. Manganese is required as a co-factor for anti-oxidant enzyme, superoxide dismutase. 
  • In addition, anti-oxidants in them help provide relief from cold and flu by exerting anti-inflammatory actions.
  • Onions are also good in B-complex group of vitamins like pantothenic acid, pyridoxine, folates and thiamin. Pyridoxine, also know as  vitamin B-6 helps keep up GABA levels in the brain, which works against neurotic conditions.

Pepper Powder:

Pepper powder
  • Pepper can prevent or repair the damage caused by the free radicals and thus help to prevent cancer, cardiovascular diseases and liver problems. Free radicals are the byproducts of cellular metabolism that attack healthy cells and cause their DNA to mutate into cancerous cells. Antioxidants like black pepper neutralize these harmful compounds and protect your system from many conditions, even premature aging symptoms like wrinkles, age spots, macular degeneration, and memory loss.
  • Black pepper helps in boosting metabolism in the body. It burns unwanted calories and helps in reducing belly fat. Black pepper is very effective against obesity. Daily consumption of  black pepper helps in reducing stomach related problems.
                                           Salad with Sweet Corn, Broccoli, Cucumber and Onions.
Broccoli salad with cucumber, onions, sweet corn, salt and pepper powder

Recipe Process:

**  Heat pan, add one spoon olive oil, chopped onions slices and shallow fry, then  add half cup of corn seeds and fry.
**  Then, add 1 cup of cucumber slices and  1 cup of broccoli pieces and cook until they turn light brown.
**  After vegetables are cooked, add half spoon black pepper powder and salt while serving.
**  To garnish add tomato and onion slices.

Olive oil:

Olive oil bottle with seeds
  • Use extra virgin olive oil in your salad dressing or sauteing vegetables over medium heat, olive oil is an excellent choice. 
  • It has a distinct flavor, use it in dishes like drizzled over steamed vegetables, soup or bread. 
  • Olive oil has more monounsaturated fat than other oils, making it a great choice for heart-healthy cooking.
  • Olive oil is rich in antioxidants, especially vitamin E and cancer risk free. Among plant oils, olive oil is the highest in monounsaturated fat, which doesn't oxidize in the body and it’s low in polyunsaturated fat, the kind that does oxidize.


Salt bottle
  • Salt aids blood sugar control by improving insulin sensitivity. 
  • A low-salt diet increases insulin resistance and even moderate dietary salt restriction is shown to cause systemic insulin resistance.
  • It boosts anti-stress and anti-excitatory qualities due to its suppression of stress hormones and increase of metabolic rate. This may explain why many people report that a low sodium diet interferes with sleep and an adequate amount of dietary salt improves sleep quality. 


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