Broccoli Salad

broccoliWhen it comes to vision health and food I think most everyone thinks that carrots are the way to go to prevent loss in vision or other vision related problems. Eating carrots certainly isn’t bad or not beneficial for your eyes, but there are other foods that are incredibly more nutritious for your eyes. Vegetables that are green or yellow have been shown to have an extremely healthy impact on our vision and the prevention of macular degeneration or cataracts.

One of these super foods for your eyes is broccoli. Broccoli is packed full of lutein and zeaxanthin. These are two of the most important nutrients that your eyes can have because of the ability to prevent oxidation of the retina and age-related degeneration. There is also an antioxidant that is found in broccoli that may prevent blindness called sulforaphane. This antioxidant helps filter out the ultraviolet lights that can cause extreme damage to the retina.

Broccoli is readily found in all grocery stores and can be used for many different recipes. You can use it in soup, stir fry, steamed, or even raw as a quick snack. When preparing broccoli, it is best to either do a cooking method that does not cook it down too far to ensure that the nutrients are still intact.

This recipe is very hearty and full of nutritious ingredients that are healthy for you and your eyes. If you can’t find Fregola at your grocery then you could substitute brown rice.

Broccoli Salad with Fregola, Pistachios, and Currants

Ingredients

  • 2 large heads of broccoli, trimmed into florets
  • 3 cups of Fregola
  • 1 cup of pistachios, toasted
  • ¾ cup of black currants, dried
  • ¼ cup of pecorino cheese
  • ¼ cup of sherry vinegar
  • ½ tablespoon of Dijon mustard
  • ¾ cup of extra virgin olive oil
  • Salt and pepper

Method

  1. Bring to boil a large pot of salted water for broccoli. Cook until broccoli has a slight bite to it and shock in a bath of ice water to stop cooking and preserve beautiful color.
  2. In a smaller pot boil water, salted too, for Fregola. Cook Fregola like pasta until Fregola has an al dente texture. Pour into colander and then into large bowl. Toss with a little olive oil to prevent clumping.
  3. Toast pistachios
  4. Make simple vinaigrette by whisking together vinegar, mustard and oil until incorporated.
  5. Throw all ingredients into a large bowl and toss with vinaigrette. Garnish with cheese.