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Healthy Meals for the Summer

Written by Stephanie J.

Health has been a major part of my life since my 30’s, as we age it’s even more important. It costs less money to be proactive with our health, with good nutritious choices than to be reactive with medications and surgery. Cardiovascular disease will kill nearly 50,000 African American annually. Our health is the most important thing we can do to change the outcome for our lives and the lives of those we love.




So, how can we achieve all the gifts God has given us without taking care of the vessel he works through?


Summer is coming and not only is it swimsuit weather but it’s the time of year we can take the opportunity to cook and eat healthier foods. This month I’m excited to share one of my favorite healthy Salad recipes. It’s perfect for your outdoor summer cookouts


Fortunately for me, I’ve never been a fan of mayo-based salads. Summer salads can not only be unhealthy for the body, but when salads made with Mayo sit out too long, there’s the risk of bacteria developing. You don’t want your guest to leave your cookout sick?


One of my favorite summer salads is Broccoli Apple Salad. It’s Cookout safe, low in calories. If you don’t want to sweeten with maple syrup, you can also use Honey. Enjoy.


Broccoli Apple Salad


INGREDIENTS

4 cups broccoli cut up and shredded (about 2 medium heads)

3 apples of your choice, diced right before you add them to the salad, I used Gala

1/4 cup onion red, diced

1/2 cup raisins

1/2 cup sunflower seeds shelled

1/4 cup apple cider vinegar

1/2 cup extra virgin olive oil

2 cloves garlic minced

1 tablespoon maple syrup you could use up to 2 tablespoons

1/2 teaspoon salt

1/4 teaspoon black pepper


INSTRUCTIONS

To prepare the salad:

  • Wash broccoli under running water. Cut the florets from the stalks and set the stalks aside.

  • Cut the florets into very small pieces. See the photo for a visual. Place in a large bowl.

  • Cut the hard outer skin off of the stems to get down to the tender inside. Discard the outer peelings.

  • Cut the tender inside stems into matchsticks. Or if you have a mandolin, that would work well too. If your food processor has an attachment that will cut the stems into long strips (not grated) then that would work also. Scissors work too. The idea is to have very small sticks of raw broccoli stems. They will hold their shape.

  • Add to the large bowl along with the florets. Add the apples, red onion, raisins and sunflower seeds.

To make the dressing:

  • In a medium bowl whisk together all of the dressing ingredients.

  • Add the dressing to the salad and toss. Chill until ready to serve.


Servings Per Recipe: 6

Amount Per Serving

Calories: 51% Daily Value *

Total Fat: 0 g0.02%

Saturated Fat: 0 g0.02%

Trans Fat: 0 g%

Cholesterol: 0 mg0%

Sodium: 198 mg8.27%

Calcium: 9 mg0.87%

Potassium: 127 mg3.62%

Magnesium: 0 mg0%

Iron: 0 mg2.13%

Zinc: 0 mg0%

Total Carbohydrate: 12 g%

Dietary Fiber: 1 g3.22%

Sugar: 11 g

Protein: 0 g

Alcohol: 0 g

Omega 3 Fatty Acid: 0 g

Omega 6 Fatty Acid: 0 g

Vitamin A0.01%

Vitamin C0.82%

Vitamin D0%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.


Keep nutrients in your summer eating plan, by adding salads and sides that not only add flavor to your favorite summer grilling plate, but lots of nutrients too. Let me know how it tastes!



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