Power Food Broccoli Salad

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.

This recipe was first published in 2007. It was such a hit over the long weekend that I'm sharing it again, it's a favorite not to be missed!

Power Food Broccoli Salad


REVIEWS
"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 Webster invited 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.

ALANNA's TIPS Small bites of broccoli and fruit not only make the salad easier for small mouths to eat but also create more surface area to soak up the dressing.

POWER FOOD BROCCOLI SALAD

Food for thought
Hands-on time: 20 minutes
Time to table: 20 minutes
Makes 7 cups
    DRESSING
  • 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)
    SALAD
  • 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. Doesn't keep well so make only enough for serve on the first day.

NUTRITION ESTIMATE Per Cup: 66 Calories; 2g Tot Fat; 0g Sat Fat; 11g Carb; 2g Fiber; 68mg Sodium; 0mg Cholesterol. Weight Watchers Old Points 1, PointsPlus 2

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

More Broccoli Recipes

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© Copyright 2007 Kitchen Parade





Sounds great!
 
Looks great, what a combination!
 
You are a child specialist! Who also happens to make great food.
 
It can/could be so easy to convince kids to eat some healty food. Just prepare such a delicious salad. :-)

Thank you for participating in Apple Day!
 
What a fantastic combination!
 
We took this salad to a potluck - it was a real hit!
 
Last week end was our annual family reunion picnic and I took the broccoli salad. Your article mentions only the heads of the broccoli. Like you, I don't like not using what is left. I peeled it and cut it fine and added it to the salad. Nice crunch. Just thought I would pass this along.
 
I tried the broccoli salad and it was delicious! I made my salad with broccoli, onions, apples and dark grapes. The next day I added some salad cheese and it made a perfect light lunch :)
But to me it tasted better when made fresh, I didn't like it that much the next day.
 

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Thank you for taking a moment to write! I read each and every comment, for each and every recipe. If you have a specific question, it's nearly always answered quick-quick. But I also love hearing your reactions, your curiosity, even your concerns! When you've made a recipe, I especially love to know how it turned out, what variations you made, what you'll do differently the next time. ~ Alanna