A Plant-Based Pyramid: Broccoli Salad

A Plant-Based Pyramid: Broccoli Salad

Mrs. Alelia Murphy, the oldest person in the United States, died a few months ago November 28, 2019. She was 114 years old and an African-American woman. Her successor, 114 year old Mrs. Hester Ford is also African-American. In fact, 6 out of the 10 oldest Americans on record were all African-American women born in the South. The oldest living person in the world is often someone living in Japan, hence the oft touted Okinawan diet is given credit. In light of the longevity, and overall appearance of Black women as we age, the plant-based African Heritage Diet should be far more popular and widely known than it is especially because it’s a plant-based pyramid. Broccoli Salad is an old recipe from the 1970s that is great for cookouts, barbecues and picnics.

The cruciferous vegetables that form the base of the African Heritage Diet Pyramid are the most nutrient dense foods in the world. Collard greens, turnip greens, mustard greens, spinach, kale, cabbage and also broccoli contain high levels of fiber, protein and even omega-3 fatty acids. I promised a second quick method for cooking cabbage which will be coming up soon, but thought this tasty Broccoli Salad would be a satisfying addition to any summer barbecue menu. I would include Stuffed Avocado with Wasabi Tuna and Thai-ish Coleslaw to make a beautiful summertime Salad Sampler for dinner or lunch.

Organic Broccoli Salad

  • 1 Head Organic Broccoli
  • 3 medium sized Organic Tomatoes
  • 1 Can Organic Black Olives
  • Organic Avocado Mayonnaise to taste

Using a food processor, chop broccoli and olives. I pulsed them at least 10 times to get the desired texture. Hand chop tomatoes then place them into a large bowl with the broccoli, incorporating evenly. Add mayonnaise to taste, a 1/4 cup at a time – the mayonnaise primarily functions as a binder for the salad. Voila! You may garnish with toasted sunflower seeds if desired. You can make a large batch to store this salad in large plastic containers in the refrigerator during the summer months.

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