Crisp, Fresh Broccoli

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Completely raw or cooked any way you can imagine, broccoli is a healthy, green vegetable that makes a stellar side dish. Serve any of the following four recipes at your next family meal.



Milk & Honey’s Superfood Salad

 

Serves 4-6

Ingredients:

  2 quarts fresh hearty greens, such as kale, chard, spinach, collard greens, etc., chopped

  1 1/3 cups Brussel sprouts, thinly sliced

  2/3 cup fresh blueberries (do not use frozen)

  3 cups fresh broccoli, thinly sliced

  1/2 cup chickpeas, rinsed and drained

  2/3 cup sliced almonds

  1/4 cup flax seeds

  2/3 cup dried cranberries

  2/3 cup dried currants

  1 1/3 cup toasted sweetened coconut flakes

Mix ingredients together in a bowl and set aside.

  1/4 cup lemon juice, strained

  1/4 tsp. lemon zest

  1 tsp. poppy seeds

  1 1/2 oz. agave nectar

  1/2 tsp. sea salt

  1/4 tsp. black pepper

  1 oz. coconut oil, melted

  1 Tbsp. Greek yogurt

  1/8 tsp. cayenne pepper

  1/8 tsp. yellow mustard powder

  1/4 tsp. grated fresh garlic

  1/2 tsp. grated fresh shallot

Whisk together well until everything is completely incorporated and smooth. 

  1 1/2 oz. olive oil

Directions:

Continue to whisk while slowly pouring in the olive oil. Continue to whisk by hand for one minute.

Mix the dressing into the dry ingredients prepped in step one. Let salad sit in the refrigerator for at least two hours and up to overnight before serving. 

By Milk & Honey Chef, Marco Lopez

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Photos by Rich Smith Photography


Cashew Broccoli Barley Salad

Serves 6

This confetti-colored superfood salad stores well, making it an ideal make-ahead lunch.

Ingredients:

  4 cups water

  2 cups quick-cooking barley

  12 oz. bag fresh stir-fry vegetables (broccoli florets, slaw, carrots, snow peas), coarsely chopped

  1/3 cup fresh basil, coarsely chopped

  1/2 cup pre-sliced green onions

  1/2 cup raw cashews

  1/2 cup Asian ginger dressing

  15 oz. can mandarin oranges in juice, drained

Directions:

Prepare barley following package instructions. Chill five minutes to cool. Chop vegetables and basil and place them in bowl. Stir remaining ingredients (except oranges) into vegetable mixture. Arrange oranges on top of salad and serve.

Nutrition Facts (per serving):

Calories—310  |  Total Fat—10g  |

Cholesterol—0g  |  Sodium—280mg    Carbohydrate—50g   |  Dietary Fiber—7g  | 
Protein—9g

From Publix
publix.com


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Fiesta Broccoli Dip

Serves 2

Mayo-laden dips are tough on the waistline, but this chunky dip is full of fresh ingredients that will leave you feeling guiltless.

Ingredients:

  1 1/2 cups broccoli, steamed

  1 slice avocado (use more if you have it)

  1/4 cup cilantro

  1 lime, juiced

  1 dash hot sauce

  1/4 tsp. kosher salt

  1/4 cup Greek yogurt

  1/2 cup bell peppers, chopped

  1/3 cup frozen corn, thawed

Directions:

Combine broccoli, avocado, cilantro, lime juice, hot sauce, and salt in a food processor. Add Greek yogurt. Pulse in the bell peppers and corn and serve with pita chips for dipping.

Nutrition Facts (per serving):

Calories—123  |  Total Fat—4g  |

Cholesterol —4mg  |  Sodium—580mg  |
Carbohydrate—20g  |  Dietary Fiber —20g  |  Protein—7g

From Nutrition World
nutritionw.com


Creamy Vegan Broccoli-Cauliflower Soup

Serves 4

This full-flavored soup uses potatoes and sourdough bread for creaminess without adding dairy.

Ingredients:

  1 Tbsp. extra-virgin olive oil

  1 cup sourdough bread, cut 1/2-inch-thick cubes

  1 medium Yukon gold potato, unpeeled, cut into 1/2-inch cubes

  1/2 yellow onion, chopped

  6 cups low sodium vegetable broth

  2 cups broccoli florets, chopped

  2 cups cauliflower florets, chopped

  3/4 tsp. fine sea salt

Directions:

Heat oil in a large pot over medium-high heat. Add bread, potato, and onion and cook, stirring often, until golden brown, five to seven minutes. Add broth, broccoli, cauliflower, and salt, bring to a boil, cover, and simmer until very tender, about 30 minutes. Carefully purée with an immersion blender, or by working in batches with a traditional blender.

Nutrition Facts (per serving):

Calories—260  |  Total Fat—4.5g  |  Sodium—930mg  | 
Carbohydrate—46g  |  Dietary Fiber —6g  |  Protein—9g

From Whole Foods Market
wholefoodsmarket.com

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