Maintaining adequate vitamin C intake is crucial to promoting urinary tract health and overall well-being.
One effective way to ensure that vitamin C levels remain optimal is by incorporating vitamin C-rich foods into one’s diet, such as broccoli.
This can help prevent low levels of vitamin C in the urine, which may lead to increased susceptibility to infections and other health issues.
To that end, we recommend this Broccoli Salad recipe, which offers a refreshing and nutritious blend of flavors and textures.
The crispness of the broccoli, the sweetness from the grapes, the crunch of the almonds, and the creaminess of the cashew dressing all come together to create a delicious and health-promoting salad.
Recipe Benefits
- Broccoli, a nutritional Powerhouse, is rich in vitamin C and packed with fiber, vitamins, and minerals. Its vitamin C content supports the immune system and urinary tract health, while its fiber aids digestion and overall well-being.
- Red grapes are a rich source of vitamin C and other antioxidants, such as resveratrol, quercetin, and flavonoids, which help fight oxidative stress and inflammation in the body. These antioxidants benefit urinary tract health, decreasing the risk of infections and strengthening the immune system. Red grapes also provide natural sweetness and vibrant color to the salad.
- Almonds are a good source of vitamin E, another antioxidant that works alongside vitamin C to safeguard cells from oxidative damage. Vitamin E helps maintain healthy cell membranes and supports immune function, contributing to urinary tract health. Additionally, almonds provide healthy fats, protein, and fiber, promoting satiety and overall well-being.
- Red onions contain quercetin, a flavonoid with antioxidant and anti-inflammatory properties that promote urinary tract health. Quercetin aids in reducing inflammation, fighting off infections, and maintaining healthy bladder function. Red onions also add flavor and crunch to the salad, enhancing its nutritional value.
Ingredients
Ingredients for 6 servings:
For the dressing:
- ¾ cup raw cashews, soaked
- ¼ cup water
- 2 tbsp pure maple syrup
- 2 tbsp apple cider vinegar
- ½ tsp minced garlic
- ½ tsp salt
- Pepper to taste
For the salad:
- 2 large broccoli crowns (florets only), finely chopped
- 1 ½ cups red grapes, halved
- ⅓ cup roasted almonds, finely chopped
- ¾ cup diced red onion
- ⅓ cup raisins
Instructions
- Place the cashews in a bowl and cover with water. Soak them for two hours or overnight. If you have a high-speed blender, you can soak them in hot water for ten minutes.
- Drain the cashews and add them to the blender along with the rest of the dressing ingredients. Blend until the mixture is completely smooth and creamy.
- Put broccoli, grapes, almonds, red onion, and raisins in a medium or large mixing bowl. Add the dressing and toss thoroughly to coat. Season with salt and pepper to taste. Serve chilled.
Nutritional Information
Per serving:
- Calories: 229.7 kcal
- Protein: 5.9 g
- Fat: 12.9 g
- Carbohydrates: 22.1 g
- Fiber: 3.6 g
- Vitamin C: 20.8 g
Based on Nutrisurvey
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