Looking to try a vegan recipe that will appeal to even the staunchest meat-eaters in your family? We’ve adapted a recipe from Prevention magazine that will fill the bill with bright flavors, texture and color.
- 2 med bundles broccoli (about 2 lb.)
- 2 Tbsp. tamari
- 1 Tbsp. maple syrup
- 3 1/5 Tbsp. lemon juice
- 2 Tbsp. tahini
- 2 Tbsp. apple cider vinegar
- 1 1/2 Tbsp. maple syrup
- 2 tsp. Dijon mustard
- A couple dashes of garlic powder
- 2-3 c baby spinach
- 1 1/2-2 apples, cored and diced (tart but sweet variety such as Pink Lady or Honeycrisp)
- 3 celery stalks, sliced
- 1/2 med red onion, very thinly sliced
- 2/3 c dried cherries
- 1/2 c roughly chopped almonds (preferably roasted, but raw will also work)
- PREHEAT oven to 400°F. Line two baking sheets with parchment paper.
- CHOP broccoli into small florets and slice stems thinly. Place in a bowl and toss with the tamari and maple syrup. Spread broccoli on baking sheets. Bake for 20 minutes, tossing once halfway through. Remove from oven and let cool for 5 minutes.
- MEANWHILE, in a small bowl, use a fork to whisk together dressing ingredients. Set aside.
- PLACE cooled broccoli in a large bowl and add spinach, apples, celery, onion, dried cherries, and almonds. Toss until fully combined.
- DIVIDE salad among serving bowls. Drizzle with the dressing.
Nutrition (per serving): 298 cal, 12 g pro, 52 g carb, 15 g fiber, 26 g sugars, 8 g fat, 1 g sat fat, 488 mg sodium.
Key Ingredient Benefits
Almonds: Almonds are high in monounsaturated fats, the same type of health-promoting fats found in olive oil, which have been associated with reduced risk of heart disease. Additionally, almonds have a high protein concentration. A quarter-cup contains 7.62 grams—more protein than is provided by the typical egg, which contains 5.54 grams.
Apple Cider Vinegar: Apple cider vinegar benefits are plentiful. Its wide-ranging uses include everything from curing hiccups to alleviating cold symptoms, and some people have turned to apple cider vinegar to help fight diabetes, cancer, heart problems, high cholesterol, and weight issues.
Broccoli: Broccoli’s noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn’t equal that of a glass of milk, broccoli is an important calcium source for those who don’t consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.
Lemon: This fruit contains citrus bioflavonoids, which have antioxidant properties and are active in improving the function of the immune system. Lemons also have anti-microbial properties and are a good source of a number of nutrients including, vitamin C, potassium, and foliate. The lemon’s bioflavonoids may also function as anti- inflammatories and lower blood pressure and cholesterol.
Spinach: A super leafy green, spinach is among the world’s healthiest vegetables. Rich in vitamins (good source of vitamin K), and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection.
Tamari: This cousin of soy sauce is high in sodium, but offers a more robust flavor than salt. Note: if you have been told by your doctor to limit your salt intake, you may want to use less and/or a low sodium type soy sauce.
Tahini: Tahini, a paste made from ground sesame seeds, plays an important role in Middle Eastern cooking, adding flavor and texture. You may also use it in a variety of other cuisines. This paste offers many health benefits, including healthy macronutrients and a variety of good-for-you vitamins and minerals.