I have a heart for feeding people. I love sharing my favorite food with as many people as possible. I also like to show off the fun side of healthy eating.
This time of year people are booked solid with food-filled social events from graduations and family reunions to barbecues and patio parties, and it all kicks off this weekend with Memorial Day picnics.
Each event is different but they all come with the same question: “What are we going to eat?” Everyone is trying to find the perfect portable side dish and I’m constantly asked for party food ideas and potluck recipes.
When I’m deciding what to make for a party I scan a short mental checklist. To begin, I usually lean toward vegetarian recipes. When possible I consider if it can be made gluten free. I also opt for ingredients that are full of fiber with a modest amount of protein. These later choices are part of my weight loss survival guide. I want to know there will be at least one dish that will fill my tummy if the healthy options are slim to non-existent.
Over the last few years, I have developed a few additional criteria for choosing party recipes:
Get excited. If you are looking forward to eating what you bring, it is easier to pass on the less healthy offerings.
Wow factor. Choose ingredients that add a pop of color or a burst of flavor without adding calories.
Make ahead. Select a dish that will be great if made a day in advance so you aren’t scrambling at the last minute.
Plays well with others. Imagine your dish fitting easily with a variety of entrees (grilled meat, fish, casseroles, etc).
I’ll give an honorable mention to “keep it simple.” A dish that is quick and easy is certainly a bonus, but when time allows a party can be a great reason to make a little extra effort and step out of your usual routine. In the case of this broccoli salad, however, we are going to achieve all of the above and keep it delightfully simple.
The vibrant green broccoli jumps out from the usual sea of chips and bean dips. It has a unexpectedly enticing citrus scent. And, really, it’s hard to go wrong with a creamy salad dressing. The dressing’s sweet citrus tang cuts through the usual bitter notes of fresh broccoli and cools any spicy barbecue sauce or salsa that may also be on the menu. The light cider vinegar acidity creates harmony when cuddled up to a scoop of sticky brown sugar baked beans.
Is this dish vegetarian? Yes. Is it gluten free? Check. It is even free of nuts, if that is a concern. But, it is not what you leave out that makes this salad a star. This party-ready salad is all about the goodies you have mixed in. Goodies that will probably result in whispers of, “Who made this salad?” and leave only an empty bowl to take home.
Creamy broccoli salad, you may be the perfect potluck food.
Creamy broccoli salad with honey mustard dressing
Honey Mustard Dressing
1/2 cup (4 ounce) non-fat Greek yogurt
1/4 cup apple cider vinegar
2 tablespoons coarse ground mustard
1 tablespoon honey
1 teaspoon orange zest
Broccoli Salad
8 cups chopped broccoli florets, yield from 11/2 lbs
1/2 cup minced green onion, approximately 3 to 4 whole green onions
1/2 cup raisins, lightly packed
1/4 cup sunflower seed kernels, toasted without salt
Make this versatile salad a day in advance to let the flavors mix and mingle overnight or throw it together right before the meal begins. The dressing makes just enough to give the salad an indulgent creaminess but stops short of becoming heavy or gloppy.
This creamy honey mustard dressing has a lightness you won’t find in a bottle. It is quick to prepare and can be used to top a salad or in place of the usual condiments on a burger, wrap, or sandwich.
In a small bowl, whisk together the dressing ingredients then set aside.
In large salad bowl, toss together the broccoli salad ingredients. Pour over the prepared dressing and stir until the salad is fully coated with the dressing.
The finished broccoli salad may be served immediately but the flavors will be at their best when allowed to chill 4 hours up to overnight.
Notes: Use this recipe as a blueprint and adjust the flavors to fit your mood or the season. Substitute dried currants, cranberries or cherries for the raisins. For a bolder onion flavor try minced red onion or shallots in place of the green onion.
Prep time: 20 min. Chill time: 4 hours overnight; Serves: 8 servings.
Serving size: 1 cup Calories: 95 Fat: 2g Carbohydrates: 16g Sugar: 8g Sodium: 26mg Fiber: 4g Protein: 5g Weight Watchers Points Plus: 2
Rose McAvoy blogs at Light for Life at www.heraldnet.com/lightforlife and also at halfhersize.com.
Email her at rose@halfhersize.com or find her on Twitter at www.twitter.com/halfhersize.
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