Introducing the new "power food", a raw broccoli salad made sweet with fruit and nuts and tossed in a simple vinaigrette. It's a favorite with kids and grownups alike, light and fresh and fruity.
"We took this salad to a potluck - it was a real hit!" ~ Doris
"...it was delicious!" ~ Tziiki
Parents know that kids really do say the darndest things.
One night, friends from the next town over nvited me to join them for supper, Mom, Dad and sons Andrew and Nate. We sat down to chicken, rice and a big platter of steamy-green broccoli. I asked if the boys’ play toys included Power Rangers. “Sure!” exclaimed detail-happy Andrew and listed off Power Ranger guys.
I conjured a dramatic voice. “Do you know,” I began, pausing for effect, “that broccoli is a power food?”
Gregarious Nate looked impressed, as if glad to learn something so important. “No, I didn’t know that!”
And hence our table conversation turned to power foods, what we eat to grow strong and healthy bodies.
Now if you look for one definitive list of power foods, good luck. Reputable sources vary. Lists include leafy greens and artichokes, tomatoes and onions; soy and peanut butter, walnuts and almonds; spices like turmeric and ginger; kidney and pinto beans; blueberries, blackberries and cranberries along with cantaloupe and watermelon and apples, apricots, bananas and figs; plus odd ones (to me) like shiitake mushrooms and russet potatoes. But broccoli, broccoli is always on the list.
So for kids whose eyes go wide and whose bodies grow strong with the simple idea of power food, this one’s for you.
POWER FOOD BROCCOLI SALAD
Time to table: 20 minutes
Makes 7 cups
- 6 tablespoons apple cider vinegar
- 2 tablespoons Dijon mustard
- 2 tablespoons sugar
- 1 tablespoon olive oil
- 1/2 teaspoon fresh ginger
- Salt to taste
- Fresh pepper to taste (don’t skip)
- 1 pound fresh broccoli, mostly crown, some stem (sorry, no frozen broccoli)
- 1 apple, cored and chopped
- 1/2 a sweet or red onion, diced very small (or 1/2 cup chopped green onion)
- Additions or substitutions – toasted nuts, dried apricot, grapes, fresh blueberries, blackberries or strawberries, banana chunks (add bananas just before serving)
DRESSING Whisk dressing ingredients in a large bowl.
SALAD Peel any broccoli stems, then cut stems and crown into small bites (see ALANNA’s TIPS). Drop into dressing as prepped, stirring to combine with each addition. Stir in apple, onion and other additions. Transfer to a serving dish.
SERVE May be refrigerated for several hours before serving but flavors are best eaten at room temperature.
LEFTOVERS This salad doesn't keep well so make only enough for serve on the first day.
More Broccoli Recipes
More Recipes for Vegetable Salads
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