Ingredients
- 1 large head of broccoli, cut into small florets, stalk peeled and finely sliced
- 2 large handfuls of kale or cavolo nero (about 100 g), tough stalks removed, finely shredded
- 2 carrots, coarsely grated
- 6 sun-dried tomatoes, finely chopped
- 2 tbsp sesame seeds, toasted
- A small handful of parsley, chopped
For the dressing
- 3 tbsp tahini (wholegrain or unhulled if you can find it)
- 1 tbsp white miso
- Juice of 1 lemon
- 1 small garlic clove, crushed
- 3–4 tbsp warm water
Method
- Prepare the broccoli: steam the florets for 2 minutes, so they turn bright green but keep their crunch, then cool under cold water and drain well. (Very fresh broccoli can be used raw.)
- Soften the kale: put the shredded kale in a large bowl with a squeeze of the lemon and a pinch of salt, and scrunch it with your hands for a minute until it darkens and softens.
- Make the dressing: whisk the tahini, miso, lemon juice and garlic together, then add the warm water a spoonful at a time until smooth and pourable.
- Toss: add the broccoli, carrot, sun-dried tomatoes and parsley to the kale, pour over the dressing and toss well.
- Finish: scatter with the toasted sesame seeds. It keeps well in the fridge for a day.
Why it's good for you: This is one of the best plant-based ways to build calcium into the day. Tahini and sesame seeds are among the richest plant sources of calcium (wholegrain tahini contains more than hulled), and broccoli and kale belong to a family of low-oxalate greens whose calcium the body absorbs particularly well, often better than from milk. Broccoli, kale and sun-dried tomatoes add vitamin C, and the greens bring vitamin K, which helps direct calcium into bone. Miso adds a little living, fermented goodness for the gut. Read more in Living Bones.
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