Edit ModuleShow Tags
Published:

Broccoli Salad with Almonds and Creamy Dijon Dressing



Broccoli Salad with Almonds and Creamy Dijon Dressing | Food and Nutrition Magazine

Article author photo. Sara Haas, RDN, LDN This featured post is by Sara Haas, RDN, LDN. You can follow this blogger @cookinRD.

“Crisp-tender broccoli salad that is better than the ones you’ll find on any salad bar.”

After some informal research at local grocery store salad bars, I began to see a trend. Next to the fresh vegetables and other salad toppings, there were a collection of specialty salads. The specialty salads varied from store to store, but the common denominator always seemed to be the creamy, broccoli concoction lovingly labeled “broccoli salad.” A sampling left me feeling underwhelmed. How could something so popular at salad bars be so boring and unhealthy? Inspired by this culinary dilemma, I decided to create my own version, allowing the broccoli to be the star while adding some accessories to accentuate and not distract.

The key I found to a good broccoli salad was the broccoli preparation. Some recipes call for raw broccoli, but I found I prefer it cooked. I like to blanch and shock the broccoli which not only keeps the broccoli bright and beautiful, but also makes it feel less like “roughage” and more like well, broccoli. What is blanching and shocking? It’s a simple culinary technique where you submerge food in boiling water for a brief amount of time then transfer it immediately to an ice bath or rinse it under cold water. This short cooking time helps soften the broccoli up a bit and the shocking in cold water prevents the broccoli from over-cooking, which in turn, helps retain nutrients.

To add some nutritional boost, I also added chopped, fresh tomatoes and a healthy dose of toasted almonds. The dressing is a simple combination of low-fat Greek yogurt and low-fat mayonnaise blended with red wine vinegar and a touch of honey. It’s light enough that it doesn’t mask the other salad ingredients. It’s a delightful dish to bring to picnics and it’s satisfying enough to be served as a main course. Next time you’re at the grocery store, skip the salad bar broccoli salad and make this recipe instead!

Food Safety Tip: This salad is great to bring to outdoor get-togethers, but keep food safety in mind. Don’t leave it out, uncovered in the hot sun. Instead, fill a bowl (larger than the bowl the salad is being served in) halfway with ice, then place the salad bowl inside that bowl, so it’s resting on the ice. This will help keep the salad cold while it’s sitting out. Cover it with plastic wrap to prevent any bugs or other things from getting in there. And remember, just because it’s sitting on ice, it’s not free from the two hour rule. Toss it or put it away after two hours, only one hour if it’s over 90°F.


Broccoli Salad with Almonds and Creamy Dijon Dressing

Recipe by Sara Haas, RDN, LDN

Ingredients

  • 5 cups broccoli florets, about 10 1/2 ounces, washed
  • 1 tablespoon Dijon mustard
  • 1/2 cup low-fat plain Greek yogurt
  • 1/2 cup low-fat or olive oil-based mayonnaise
  • 1 tablespoon honey
  • 1 teaspoon red wine vinegar
  • 1/8 teaspoon Kosher salt
  • Pepper, to taste
  • 1/2 cup chopped red onion, washed
  • 1 cup cherry tomatoes, washed, sliced in half, quartered if large
  • 1/2 cup toasted, slivered almonds
  • 1/2 cup shredded sharp cheddar cheese

Directions

  1. Bring a large pot of salted water to a boil. Once boiling, carefully drop the broccoli into the pot. Stir and cook until bright green and crisp-tender, about 2-3 minutes.
  2. Remove the pot from the heat and drain over the sink using a colander.
  3. Rinse the broccoli in cold water to stop the cooking process and leave in the colander to drain.
  4. While broccoli is draining, prepare the dressing. In a large mixing bowl whisk together the mustard, yogurt, mayonnaise, honey, red wine vinegar, salt and pepper.
  5. Add the broccoli and onions to the bowl and toss to coat.
  6. Cover the salad and refrigerate for at least one hour.
  7. Just before serving stir in the tomatoes, almonds and cheese.

Sara Haas, RDN, LDN, is a Chicago-based dietitian and chef. She currently works with Roche Dietitians as well as Centered Chef, is a Food & Nutrition contributing editor, Academy of Nutrition and Dietetics spokesperson, and is also the voice of The Eating Right Minute, a public service announcement of the Academy that airs daily on WBBM Newsradio, 780 and 105.9 FM. Find her helpful lifestyle tips on Twitter.  

Edit Module

More Stone Soup

Kohlrabi and Potato Soup

Kohlrabi and Potato Soup

Kohlrabi is a funny-looking vegetable, and can be a little intimidating at first glance. But it is also rich in vitamin C and phytochemicals, so it is yet another of those health-promoting veggies.
5 Ways to Celebrate World Vegetarian Day on October 1

5 Ways to Celebrate World Vegetarian Day on October 1

Founded in 1977, World Vegetarian Day is celebrated on October 1. Here are some ideas to help your family and clients celebrate meat-free diets.
Roasted Carrots with Lentils

Roasted Carrots with Lentils

Featuring crunchy, roasted lentils and sweet carrots over ricotta and Asiago cheese, this divine combination of textures and flavors brings together important nutrients in a delectable way.
The Perfect Make-Ahead Slow Cooker Mexican Pork Stew

The Perfect Make-Ahead Slow Cooker Mexican Pork Stew

In the busy days of the holiday season, who wants to think about what's for dinner? This Mexican Pork Stew is designed to be made ahead of time and stored in the freezer until you are ready for it.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags


Stone Soup

Guest bloggers from around the world share with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.

Archives

Edit Module

Get Stone Soup in Your RSS

Use your RSS reader's instructions to add Stone Soup to your list:

Atom Feed Subscribe to the Stone Soup Feed »

Get Our Blogs in Your Email

Stone Soup
Student Scoop