salads

Broccoli Apple Salad with yogurt dressing


Our low carb diet is still going strong and I am pretty surprised how we have been sticking to it. I think part of it is because we are not totally excluding carbs from our meals but are having them in moderation. When we do decide to eat carbs we opt for the good kind from brown rice, quinoa etc. This delicious broccoli apple salad with yogurt dressing has become part of our meal rotation. The yogurt dressing came about because I did not have mayonnaise and had to get creative.

Broccoli Apple Salad with yogurt dressing

Broccoli Apple Salad with yogurt dressing

Broccoli Apple Salad with Yogurt Dressing: Nutritional Benefits

A Broccoli Apple salad is not only delicious, this tasty side dish is also low in calories which means you can enjoy every bite knowing its great for your waist. Your immune, digestion and bowel system will also benefit greatly from a dish like this.

  • Broccoli is considered a super veggie because of its nutritional density. Broccoli being the super veggie is packed with vitamin C, Vitamin A, Vitamin K, Vitamin E, Vitamin B6, Fiber and lots more
  • In addition to being vitamin and fiber dense fruits, apples are rich in in phytonutrients and antioxidants.
  • Onions and garlic have healing properties and help with reducing inflammation.

Make sure not to overcook the water soluble vitamins in the broccoli and remember to cut the apple right before serving to prevent oxidation. I recomend having this salad with a protein like grilled chicken or fish to make it a complete and nutritious light dinner. You don’t want to go heavy with your meals if like me you eat late after 7pm. This is because the your system is slow at that time. For those who are lactose intolerant be sure to check out my easy broccoli and tomato salad recipe with no dairy.

Nutritional Information provided by my lovely sister Valerie Vazhure who completed a double major in Food science and human nutrition at the University of Newcastle Australia. 

Things you may need:

        

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Print Recipe
Broccoli Apple Salad with Yogurt dressing
Broccoli apple salad with Yogurt dressing
Course Side dish
Prep Time 10 minutes
Cook Time 3 minutes
Servings
people
Ingredients
  • 1 small head steamed broccoli
  • 2 medium apples
  • 3/4 cup thinly sliced carrots
  • 1/2 medium red onion chopped
Yogurt Dressing
  • 1/4 cup plain yogurt
  • 1 tbsp honey
  • 1/2 medium lemon juiced
  • 1 clove fresh garlic minced
  • salt and freshly ground pepper to taste
Course Side dish
Prep Time 10 minutes
Cook Time 3 minutes
Servings
people
Ingredients
  • 1 small head steamed broccoli
  • 2 medium apples
  • 3/4 cup thinly sliced carrots
  • 1/2 medium red onion chopped
Yogurt Dressing
  • 1/4 cup plain yogurt
  • 1 tbsp honey
  • 1/2 medium lemon juiced
  • 1 clove fresh garlic minced
  • salt and freshly ground pepper to taste
Broccoli apple salad with Yogurt dressing
Instructions
  1. Mix all the ingredients for the dressing and set aside in the refrigerator.
  2. Steam broccoli for 3 minutes in a steamer of flash boil for 1 minute in salted water.
  3. Place vegetables in a large bowl and combine with dressing. Serve immediately.

The ultimate quinoa salad

This is another accidental recipe that came about on a weeknight when I was craving shrimp. The garlicky lemon herb dressing and the curried potatoes take this recipe to a high flavor elevation. I used quinoa as my grain which also added a slight nutty flavor to the recipe. 
Ingredients
2 cups raw shrimp seasoned
1 cup quinoa
2 medium potatoes cubed
1 cup cherry tomatoes halved
2 cups arugula
1 1/2 cups chicken broth
1/2 a large red onion chopped
1 tsp fresh ginger minced
1 tsp cumin
1 1/2 tsp curry powder
dressing
2 large cloves garlic 
1 handful fresh cilantro
2 tbsp fresh parsley
1/2 lemon juiced
2 tbsp olive oil
1/2 tsp Dijon mustard
Directions
– Rinse quinoa, add to rice cooker then add cumin and chicken broth. Cook till broth is absorbed and set aside to cool.
– While quinoa is cooking, boil potatoes for about 7 minutes till they are almost cooked through and set aside.
– Mix all dressing ingredients in a food processor and set aside
– In a large deep pan or wok, cook shrimp and remove from pan
– Add olive oil to the same pan, cook onions for 1 minute then add potatoes and cook about 5 minutes till potatoes are fully cooked. 
– Turn heat off and add quinoa, shrimp, arugula, tomatoes and dressing to wok. Mix gently. 
– Serve with avocado and drizzle some sriracha if you wish

Tortellini salad with Arugula

Since I have a demanding job the last thing I want to do on a weeknight is spend hours in the kitchen and I am sure many would agree. Quick meals are essential during the week and this vibrant Tortellini salad with arugula will save you time in the kitchen. The use of fresh herbs and vegetables make this a tasty and healthy option for those watching their diets.

Tortellini salad recipe

Ingredients
1 package fresh cheese tortellini
4 handfuls Arugula
1 cup cherry tomatoes halved
1/2 cup roasted peppers (can be found at whole foods antipasto bar)
2 green onions thinly sliced
1 handful of fresh basil torn
2 cloves garlic minced
1/2 lemon juiced
1/4 cup olive oil
salt and freshly ground pepper
Directions
 
– Boil water in a large pot, add 1/2 tsp salt then add tortellini and cook for about 10-15 minutes till pasta is soft and cooked through.
– whisk together the olive oil , lemon juice, garlic, salt and pepper. Set aside
– Slice green onions, peppers, tomatoes and rinse arugula.
– Gently mix all the ingredients is a big bowl and sit for about 10 minutes to allow flavors to combine.

 

– Serve with your favorite grilled meat. I marinated some turkey wings the night before and put them in the oven before I started making the salad. The entire meal was ready in less than a hour.

It all started with a salad

Hi Everybody! Its good to be back blogging after my little hiatus. 
While visiting France last month I ordered a Chicken Salad which included delicious tender chicken on a skewer served with an array of greens, corn and an unbelievable dressing. I was so impressed at how they turned a simple meal into one of the best salads I have had. I have always known the french to be great cooks but the salad experience taught me that fresh ingredients and good seasoning are key to good meals. 

Since my french salad encounter my cooking has changed and I am glad to share with you my kitchen experiences. First, my mission is to find a good produce store and one of my workmates has been raving about a place called Russo’s near my work area. Cant wait to try this place and I will be sure to tell you about it.

Israeli couscous and arugula salad with lemon mint dressing

One of my favorite salads is arugula, feta and watermelon salad. I love this salad because it has the right balance of sweet and salty. One day I thought why not add some couscous to this yummy salad and the results were pure heaven.
This dish is perfect for a weeknight meal as it is quick and easy. I served it with grilled sea bass and it will definitely be a regular on my dinner rotation.
Ingredients
2 cups Israeli couscous
2 cups low sodium chicken broth
1 tsp curry powder
2 cups arugula
2 vine tomatoes cubed
1/2 cup feta cheese
1/4 medium red onion sliced
2 green onion thinly sliced
1 handful Italian parsley chopped
5 fresh mint leaves chopped
2 cloves garlic minced
1 tbsp fresh lemon juice
1 1/2 tbsp olive oil
salt and freshly ground pepper
Directions

  • Make sure you have all the ingredients ready before you start cooking as this will save you time. 
  • heat 1 tsp olive oil in a small saucepan, add curry powder and couscous and cook for a minute. Add hot chicken broth to couscous, reduce heat to low and cover with lid. Meanwhile whisk together olive oil, lemon juice, garlic, salt, pepper and set aside.
  • While couscous is cooking chop and slice the vegetables. After 10 minutes when couscous is cooked add the chopped vegetables, couscous and feta. Pour the dressing over the mixture and mix gently.

Method

  • heat 1 tsp olive oil in a small saucepan, add curry powder and couscous and cook for a minute. Add hot chicken broth to couscous, reduce heat to low and cover saucepan. Meanwhile whisk together olive oil, lemon juice, garlic, salt, pepper and set aside.
  • While couscous is cooking chop and slice the vegetables. After 10 mins when couscous is cooked add the chopped vegetables, couscous and feta. Pour the dressing over the mixture and mix gently.
  • Let salad stand for at least 30 minutes so flavors can combine. Serve with grilled chicken, fish or even by itself. This salad is great for lunch the next day.

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