by: Ruth-Anne Penner
The other day I was craving a salad but I was not feeling the same ol' lettuce and such. Ever since I've been searching for new recipe ideas I've been more confident in doing a little experimenting myself. I will take an old recipe, play with the ingredients, and make things a bit healthier.
Just for the record I don't consider broccoli salad healthy but after a few modifications I have been able to take an original broccoli salad, maintain the great taste and make it much more nutritious.
Most broccoli salad recipes call for at least 1 cup of sugar in the dressing. I've learned that you can completely eliminate the sugar but keep the sweetness by adding fruit. In this case the grapes and goji berries will add some sweetness that most of us crave in a broccoli salad.
The original recipe added craisins, and although they are dried fruit some products contain up to 28 g of sugar for only a 1/4 cup. One way many food manufactures trick the public into buying their product is to focus on the fact that they are cholesterol free and meet up to 25% of your daily fruit needs. Don't be fooled. They contain no vitamins and minerals, and the amount of fibre they provide is relatively low.
Many of my new clients learn what it means to decrease their sugar intake. The average person consumes 22 tsp of sugar a day. The recommendation is 6-9 tsp per day. For many that change can seem overwhelming. Therefore I suggest taking baby steps towards that goal. Often we find if they restrict themselves right from the start that can lead to cravings for sugar. So if you are new to cutting sugar my suggestion to you is the same: if you still prefer additional sweetness, one single package of Stevia should do the trick.
The original recipe calls for bacon. I'm also not a fan of eating processed meats, but if you are at the beginning of your health journey and you just can't give up the bacon I suggest trying to switch it out for lean turkey bacon.
Goji Berry Broccoli Salad
yields 8 servings
- 12 slices lean turkey bacon (treated without hormones or antibiotics)
- 2 heads fresh broccoli, florets only
- 1 cup chopped celery
- 1/2 cup chopped green onions
- 1 cup seedless green grapes
- 1 cup seedless red grapes
- 1/2 cup dried goji berries
- 1/2 cup blanched slivered almonds
- 1 cup mayonnaise (we use light mayo made with olive oil and free run eggs)
- 1 tablespoon white wine vinegar
- 1 pack stevia if preferred
- Place lean turkey bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside.
- In a large salad bowl, toss together the bacon, broccoli, celery, green onions, green grapes, red grapes, goji berries and almonds.
- Whisk together the mayonnaise, vinegar and stevia. Pour dressing over salad and toss to coat. Refrigerate until ready to serve.
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