My friend Noreen served this delicious salad at a recent gathering of friends and everyone really liked it. It uses baby salad greens as its base, some blanched broccoli, red onion, slivered almonds, sun dried tomatoes, and olives.
Eating salad doesn’t have to be boring, and one of the simplest ways to boost nutrition is by incorporating lots of greens into your daily diet. The beauty of salads lies in their variety — you can customize them to your tastes, ensuring you never get bored while reaping the full spectrum of benefits they offer.
Ingredients:
- 2 cups of chopped or torn romaine lettuce leaves
- 2 cups of baby spinach leaves
- 1 large head of fresh broccoli cut into small florets and blanched
- 1/2 cup of chopped red onion
- 1/2 cup of sliced olives (kalamata is good)
- 1/4 cup of slivered almonds
- 1/2 cup of chopped sun-dried tomatoes
Directions:
Blanch (see instructions below) the broccoli florets and set aside. Blanching can be done in advance – don’t skip this step. Prep the greens, sun-dried tomatoes, olives, almonds, and red onions in a large salad bowl. Mix together with the blanched broccoli florets and dress with your favorite Italian style dressing. Allow to sit and mingle for an hour before eating.
****How to blanch broccoli florets:
Blanching broccoli florets is a simple process that helps preserve their bright green color, flavor, and nutrients. Here’s how to do it:
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Prepare the broccoli:
- Wash the broccoli thoroughly.
- Cut the broccoli into bite-sized florets, ensuring they are of even size for consistent blanching.
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Boil water:
- Fill a large pot with water and bring it to a rapid boil over high heat. You’ll need enough water to fully submerge the broccoli florets.
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Prepare an ice bath:
- While waiting for the water to boil, fill a large bowl with ice and cold water. This will be used to stop the cooking process once the broccoli is blanched.
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Blanch the broccoli:
- Once the water is boiling, carefully add the broccoli florets.
- Boil the florets for 2-3 minutes.
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Shock in ice water:
- Use a slotted spoon or tongs to Immediately transfer the broccoli to the ice bath.
- Let the broccoli sit in the ice water for about 2 minutes, or until it has completely cooled.
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Drain and dry:
- Once cooled, remove the broccoli from the ice water and drain it well. Pat it dry with a clean towel or paper towels.
The Importance of Greens in Our Daily Diet
Greens are often called the “powerhouses” of nutrition, and for good reason. Packed with essential vitamins, minerals, and antioxidants, leafy greens should be a staple in every healthy diet. These nutrient-dense foods offer a wide range of health benefits, from supporting immunity and improving digestion to enhancing skin health and boosting energy levels.
Nutritional Benefits of Greens
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Rich in Vitamins & Minerals:
Leafy greens such as spinach, kale, broccoli, and Swiss chard are loaded with vital nutrients, including vitamins A, C, K, and several B vitamins, as well as minerals like iron, calcium, and magnesium. These nutrients play key roles in helping maintain healthy bones, skin, eyes, and a strong immune system. -
Packed with Antioxidants:
Greens are full of antioxidants, which help fight free radicals in the body and help reduce inflammation. This may lower the risk of chronic diseases and slow down the aging process. -
High in Fiber:
Greens are an excellent source of dietary fiber, which promotes healthy digestion and helps regulate blood sugar levels. Fiber also helps aid in weight management by keeping you fuller for longer. -
Support Heart Health:
Leafy greens are known for their heart-protective properties, thanks to their high levels of potassium and folate. These nutrients may help manage blood pressure and reduce the risk of cardiovascular disease.Incorporating Greens into Your Day
Getting more greens into your daily routine is easy. Try adding them to your morning smoothie, tossing them into a salad, or mixing them into soups, or stir-fries. Aim to include at least one serving of greens with every meal for maximum benefits.
* This recipe is gluten-free, plant-based, and kosher parve
