At my office we celebrate everything – birthdays, baby showers and going away parties for staff – in potluck form. We’re having another one this week and I knew I wanted to bring something on the lighter side. One of the best things about a potluck style party is that you can bring a healthy dish that you know you can feel good about eating. Since I’m one of the dietitians at the office, I usually like to bring the veggies, which inspired this nutrition packed side dish.
I’ve had broccoli salad before but most recipes have a ton of sugar and way too much saturated fat from all of the mayo, bacon and cheese. This is a healthier version where I cut back on the sugar, replaced most of the mayo with Greek yogurt and added some heart healthy fats from nuts. The broccoli is the real MVP here though, providing 65% of the daily value for vitamin C per ½ cup serving. Vitamin C is an antioxidant and research suggests that it has anti-inflammatory and cancer fighting properties, plus many more benefits that you can read about here. If you dig into the research, you will find that you have to consume vitamin C foods in order to get these benefits. Simply taking a supplement form won’t cut it because the research does not provide convincing evidence that vitamin C supplements will prevent or help treat any conditions. This means you should include more broccoli and other vitamin C containing fruits and vegetables in your diet. Fruits and veggies that have more than 20% of vitamin C per serving are considered high sources and ones that have 10-19% of the daily value are good sources. Find them here!
Try this dish for your next party, picnic, potluck or even serve it as a side for dinner at home. It’s easy to prep for lunches for the entire week too!
Healthy Broccoli Salad
3 small bunches or 1 large head of broccoli
1/4 cup pecan halves
1/4 cup onion, diced
1/4 cup reduced sugar craisins
½ cup nonfat plain greek yogurt
2 tbsp light mayo
1 tbsp sugar
1 tbsp white wine vinegar Directions
Rinse broccoli and cut into florets. Place in large mixing bowl. Add pecans, onions and craisins to bowl. In a small bowl mix yogurt, mayo, sugar and vinegar. Pour dressing over broccoli mixture and stir to combine. Refrigerate for at least 2 hours or overnight.
Nourishing Nutrition (per ½ cup serving)
138 calories 4 g fat 8 g protein 22 g carbohydrate 8 g fiber 115 mg sodium