Healthy Veteran Recipes: Broccoli Stem Salad

broccoli on a plateBy Clinical Dietitians Michelle Truong-Leikaf and Eileen Stein

Every year, our dietitians celebrate National Nutrition Month in March! This year’s theme, normally set by the Academy of Nutrition and Dietetics, is “Go Further with Food.”

Planning meals or snacks in advance not only prevents waste but it saves money and helps to maintain healthy habits. If you want to learn more about how to manage your diet, talk to your doctor or check out one of the health and wellness classes on our website!

You can also join us in the Patriot Café for Health Teaching Kitchen demonstrations on the 3rd Wednesday of every month from 12:30 p.m. to 1:00 p.m. Demonstrations will be held outside at the VA Palo Alto Farmers’ Market starting in April 2018.

In the meantime, here’s a recipe that focuses on reducing waste with taste using broccoli stems! They are a great source of fiber and add some nice crunch when mixed into salads or all on their own. We have combined them with apples for natural sweetness, and olive oil and sunflower seeds for heart-healthy fat.

Healthy Teaching Kitchen Broccoli Stem Salad

Ingredients:

  • 3 broccoli stems, fibrous outer layer removed, thinly
    sliced or shredded (about 1 to 11/2 cups total)
  • ½ medium apple, thinly sliced or shredded
  • 1 teaspoon mustard
  • 2 teaspoons apple cider vinegar
  • 2 teaspoons olive oil
  • 2 teaspoons unsalted sunflower seed kernels
  • Salt and pepper to taste

Preparation
Combine mustard, vinegar, and oil. Toss with broccoli stems and apple to coat evenly. Sprinkle sunflower seeds over the salad, and add salt and pepper to taste.

Nutritional Content (per serving, without salt):
Servings: 1/2 cup

Calories: 138 cal Sugar: 10 gm
Fat: 7 gm Fiber: 8 gm
Protein: 6 gm Calcium: 91 mg
Sodium: 102 mg Potassium: 643 mg
Carbohydrates: 18 gm

Click here to download a printable version of this recipe!

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