Potluck Perfect Broccoli Salad

Nutrient-packed fresh broccoli is combined with red onion, raisins, bacon, and sunflower seeds. Tossed in a lightened, creamy dressing, this classic salad is definitely potluck worthy.

May 21, 2024

If you’re looking for a simple side dish to take to a Memorial Day gathering or summer party, let me suggest this Potluck Perfect Broccoli Salad. My lightened version of everyone’s favorite broccoli salad features the classic add ins – crisp red onion, sweet raisins, savory bacon, and crunchy sunflower seeds – along with lots of fresh broccoli. The homemade creamy dressing that coats this salad is made with Greek yogurt and mayonnaise. The Greek yogurt provides the creaminess you expect in broccoli salad with a lot fewer calories.

Not only is this salad delicious, the nutrient-packed fresh broccoli makes it super healthy. Broccoli is a member of the cruciferous family of vegetables. Other members of this vegetable family include arugula (also called rocket), bok choy, broccoli rabe, Brussels sprouts, cabbage, cauliflower, collard greens, daikon, kale, kohlrabi, mustard greens, radish, rutabaga, turnips (root and greens), and watercress.

For years, researchers have been focusing on the cancer-fighting ability of cruciferous vegetables like broccoli. Although recent studies in humans have shown mixed results, cruciferous vegetables contain substances that may help fight cancer.

Broccoli and other cruciferous vegetables are a rich source of compounds known as glucosinolates. These compounds are responsible for the characteristic pungent aroma and somewhat bitter taste of many cruciferous vegetables. When we cut or chew these vegetables, those compounds are converted to substances that may reduce cancer risk.

Another beneficial component of broccoli is called sulforaphane, which has been found to inhibit the growth of cancer cells. Additionally, sulforaphane appears to have anti-inflammatory properties. Chronic inflammation can contribute to various diseases such as heart disease and certain types of cancer.

Broccoli is also packed with vitamin C. In fact, one cup of fresh chopped broccoli provides about 90% of the daily need for this vitamin. Beyond the immune-boosting benefits vitamin C offers, it’s also an antioxidant nutrient. Antioxidants protect cells in our bodies from damage that may lead to a variety of health problems, including cancer and heart disease.

If my nutritional pitch hasn’t convinced you to make this salad, then I hope the fact that it’s just so scrumptious will entice you. Enjoy!

To your health,

Darlene

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POTLUCK PERFECT BROCCOLI SALAD

Yield: 12 servings

Serving Size: 2/3 cup

Prep: 20 minutes

Ready: 55 minutes (includes marinating time)

INGREDIENTS

1/2 cup mayonnaise
1/2 cup plain low-fat Greek yogurt (such as FAGE Total 2%)
2 tablespoons 1% milk
2 tablespoons cider vinegar
2 tablespoons granulated sugar
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
8 cups fresh bite-size broccoli florets
1/2 cup diced red onion
1/2 cup raisins
1/4 cup real bacon pieces (such as Oscar Mayer Real Bacon Bits)
1/4 cup sunflower seeds

DIRECTIONS

In a bowl or large measuring cup, whisk together mayonnaise, yogurt, milk, vinegar, sugar, salt, and pepper. Cover and refrigerate until ready to use.
Place broccoli, onion, raisins, bacon pieces, and sunflower seeds in a large bowl. Add prepared dressing and stir to combine. For maximum flavor, let salad marinate for 30 minutes in refrigerator before serving.

Nutrition Information per Serving

145 Calories, 9 g Total fat, 1.5 g Saturated fat, 0 g Trans fat, 6 mg Cholesterol, 218 mg Sodium, 12 g Total carbohydrate, 2 g Dietary fiber, 8 g Total sugars, 2 g Added sugars, 5 g Protein, 0 mcg (0%) Vitamin D, 49 mg (4%) Calcium, 1 mg (6%) Iron, 266 mg (6%) Potassium