Raw Broccoli Apple Salad

NUTRITIONAL NOTES

 

BROCCOLI: High in Vitamin C, Vitamin A, and Vitamin K.  Broccoli has an anti-inflammatory, alkalizing effect on the body making it one of the healthiest cancer-fighting foods.  

 

APPLES: The phytonutrients in apples can help regulate blood sugar levels. Antioxidants in apples help decrease cardiovascular problems, asthma and even lung cancer.  Also considered high in fiber and vitamin C, many of apples’ nutrients are contained within the skin, so always eat apples with the peel on.   

 

WALNUTS:   Walnuts contain an unusual form of Vitamin E providing significant protection from heart problems.  Phytonutrient research ranks walnuts high in protection against cardiovascular problems and type 2 diabetes due to their high omega-3 content and antioxidant and anti-inflammatory benefits.  

Gluten-Free, Refined Sugar Free

Serves: 4-6

Ingredients

4 cups small diced broccoli florets

2 small gala apples (or other crisp, sweet varietal), cored and diced

1 cup walnuts

1 cup matchstick carrots, roughly chopped

1/2 cup golden raisins or dried cranberries

1/4 cup chopped red onion

 

Dressing

3/4 cup plain Greek yogurt

1/3 cup high quality, less processed mayonnaise (optional*)

1 1/2 Tbsp apple cider vinegar

3 Tbsp honey

Salt & Pepper to taste

 

Instructions

  1. For the dressing, in a medium mixing bowl whisk together Greek yogurt, mayonnaise, vinegar, honey and season with salt to taste (about 1/4 tsp). Chill until ready to use.

  2. For the salad, in a large salad bowl toss together broccoli, apples, walnuts, carrots, raisins or cranberries and red onion.

  3. Pour on dressing and toss until evenly coated. Season a with salt and pepper to your taste. 

 

*Mayo in this recipe is optional.  If you would prefer to leave it out, just add more yogurt in its place. 

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