Tasty Salad Recipes for a Pair of Nutritional Superfoods, Broccoli and Carrots

It may come as rather a shock to readers who know me as an unreconstructed sybarite, that of late I have begun to develop a healthy regard for “eating what’s good for what ails you.”

Recently Tom Ney, food editor of Prevention Magazine, gave a talk on what he called: “The Top 10 Superfoods for Healing.” I was so impressed with the notion that certain foods are not only responsible for sustaining our well-being, but are also capable of prolonging our lives as well, that I pinned his list on my bathroom mirror. Where, as I shave every morning, I am now forced to face all the myriad ways to avoid cancer, stroke and high cholesterol.

Very high on Ney’s list is the banana. Bananas are nutritional champs because they are full of potassium and Vitamin B6, which together form a solid wedge against stroke. Aside from that fact, bananas are also no hardship to eat. My only problem with the fruit is a matter of under- and overripeness.

A Few in the Freezer

My compromise? I keep a few in the freezer when they’re ripe, and eat one whenever I feel the need of a quick energy pick-me-up. Bananas may be stored without any wrapping for several weeks but they never make that time limit in my house.

No. 2 on the list is broccoli. Broccoli is full of vitamins A and C not to mention calcium and phosphorous too--and a green that not only inhibits and retards the growth of cancer cells in the body but keeps blood pressure down at the same time! I am a broccoli lover and will eat it any way a chef has in mind, except overcooked.

Carrots are No. 3 on the list. Carrots are loaded with Beta-carotene, pectin and fiber. Besides all that, two cups of carrots are only 60 calories. Not just dietary diversion, the carrot also lowers serum cholesterol and provides fiber.

And that’s just the top of the list. For all the virtues of the remaining seven foods, send a self-addressed envelope to Tom Ney, 33 E. Minor St., Emmaus, Penn. 18049.

Here are two Greene tactics for consuming both broccoli and carrots with passion. They are both salads of a sort that are guaranteed to make a late spring or early summer meal more sprightly.

GREENE BROCCOLI SALAD

1 1/2 to 2 pounds broccoli

2 large shallots, minced

1 small red onion, thinly sliced

1 teaspoon finely slivered orange peel

1 teaspoon Dijon mustard

3 tablespoons tarragon vinegar

1 tablespoon dry Sherry

3/4 cup olive oil

Salt

Freshly ground pepper

1/4 cup toasted slivered almonds

Cut broccoli tops into florets. Cut off top 3 inches of stems, peel and cut into thin strips, about 1 1/2 inches long. Cook florets and stems, covered, in 3 inches boiling water until just barely tender, 4 to 5 minutes. Rinse under cold running water. Drain.

Transfer drained broccoli to large bowl. Add shallots, onion and orange peel. Toss lightly.

Combine mustard, vinegar, Sherry and oil in medium bowl. Pour dressing over broccoli and season to taste with salt and pepper. Chill thoroughly before serving, sprinkled with almonds. Makes 4 to 6 servings.

CARROT ESCABECHE

1 pound carrots, peeled and cut into 1/4-inch thick slices

1/2 pound small turnips, peeled and cut into 1/4-inch slices

2/3 cup olive oil

1/3 cup vinegar

1/4 cup chopped green olives

1/4 cup chopped pimientos

1 clove garlic, minced

1 small onion, thinly sliced

Salt

Freshly ground pepper

Chopped fresh parsley

Cook carrots in boiling salted water until barely tender, about 4 minutes. Rinse under cold running water. Drain.

In separate saucepan, cook turnips in boiling salted water until barely tender, about 4 minutes. Rinse under cold running water. Drain.

Combine oil, vinegar, olives, pimientos and garlic in medium saucepan. Heat slowly to boiling. Reduce heat and simmer, uncovered, 5 minutes. Remove from heat and let stand 10 minutes.

Combine carrots, turnips and onion in large heat-proof bowl. Pour warm oil mixture over top. Cool completely. Season to taste with salt and pepper. Refrigerate, covered, overnight. Allow salad to come to room temperature before serving. Toss well and sprinkle with parsley. Makes 4 servings.