Continuing the theme of easy-to-make, healthy meals for the New Year, here’s a great side dish that benefits your eyes. This broccoli salad doesn’t require any cooking- just a little chopping and stirring. This is a good thing, because you would be losing some of its nutrients if you cooked it.
Basically all dark green vegetables are packed with nutrients needed for a healthy body. Broccoli is amazing for eye health because it has several antioxidants that help protect your eyes and reduce the risk of developing macular degeneration, cataracts and glaucoma. It’s an excellent source of vitamin A & C, as well as lutein and zeaxanthin (phytonutrients found in green veggies). Broccoli is also a great source of vitamin K.
Walnuts are another important part of this side dish. They are a rich source of monounsaturated fats (the “good” fats) and omega 3 fatty acids. Eating just a handful of walnuts each day can satisfy most of your recommended daily value of omega-3 fatty acids. This nut is also full of the antioxidant vitamin E, and contains some fiber and protein. And just like walnuts, ground flaxseed is a rich source of omega 3 fatty acids and vitamin E.
You can make the dressing two different ways. I used an alternative mayo called “Just Mayo,” but you can also use something similar like Vegenaise. If you prefer vanilla Greek yogurt as a base, the good news is that it adds protein and probiotics! I honestly like the dressing either way, but my husband really prefers the mayo version. Note: If you try the yogurt dressing on the salad and decide you don’t like it, no need to waste! Instead, just drizzle it on a bowl of mixed fresh fruit like sliced apples or strawberries and bananas! I did, and it was glorious.
Ingredients (4 to 5 servings):
- 4 cups chopped raw broccoli florets
- 2/3 cup chopped walnuts
- 1/2 cup golden raisins
- 3 tbsp diced red onions
- 1 tbsp ground flaxseed
- ½ cup mayo alternative (or vanilla Greek yogurt)
- 2 tsp honey
- 2 tsp lemon zest
- 1 tsp lemon juice
- A pinch of sea salt
- Make the dressing first. Mix the mayo substitute (or Greek yogurt) together with the honey, lemon zest, lemon juice and sea salt in a small bowl.
- Place broccoli florets into a large mixing bowl. Mix together with chopped walnuts, golden raisins, diced red onions, and ground flaxseed.
- Spoon some of the broccoli salad onto a plate or bowl and spoon some of the dressing over it (about 1 tbsp dressing recommended per cup of salad).
Extra prep tip:
This salad will last longer in the fridge (a couple extra days) if you keep the dry ingredients separate from the dressing, and wait to mix the two until you’re ready to eat it. If this will be eaten immediately, or within the next day, you can go ahead and mix the dressing with the salad and refrigerate any leftovers.