Broccoli, Bacon & Raisin Salad

Heart-healthy broccoli sets this salad apart.

Rich in vitamin C and fiber, broccoli is a power-house of vital nutrients and contains compounds that may, according to research funded by the British Heart Foundation, help slow the progression of heart disease and decrease your risk of stroke. While no one disputes the value of this vegetable, getting people to eat it, and enjoy it, can be a challenge. A salad that combines broccoli, bacon and raisin is a healthier alternative to other side options like macaroni or potato salad and can be a good way to get kids -- and vegetable-phobic adults -- to eat their broccoli.

Things You'll Need

• 10 pieces of bacon
• 2 lbs. fresh broccoli, florets and stalks
• 1 cup raisins
• 1 cup soy nuts
• 1 cup mayonnaise
• 3 tbsp. apple cider vinegar
• 1/2 cup sugar
• Frying pan
• Tongs or fork
• Knife
• Grater or food processor with grater attachment
• Large bowl
• Large spoon
• Small bowl
• Whisk

Instructions

1. Fry the bacon in a pan until crispy, turning as necessary with tongs or a fork. Drain on paper towels, and allow to cool.

2. Wash the broccoli in cold water. Cut the stems off the broccoli, and set aside. Chop the florets into bite-sized pieces, and remove the leaves and any brown spots from the stems.

3. Grate the broccoli stems with a grater or food processor.

4. Mix the dry ingredients. Put broccoli florets, grated stems, raisins and soy nuts into a large bowl, and toss together to distribute the raisins and soy nuts evenly.

5. Make the dressing by mixing the mayonnaise, vinegar and sugar in a small bowl, whisking to remove lumps.

6. Pour the dressing over the dry ingredients, and stir until the dressing is incorporated and the broccoli is well-coated.

7. Crumble the cooked bacon over the salad. Mix gently to incorporate, or leave on top as a garnish.

Tips & Warnings

• This recipe makes 10 to 12 servings.

• Make this recipe vegan by leaving out the bacon and substituting a vegan mayonnaise.

• Leave out the bacon, and use an egg-free mayonnaise if you are on a cholesterol-restricted diet.

• Dried cranberries are a good substitute for raisins in this recipe and add nice color.

• Pine nuts can be substituted for soy nuts. Toast the pine nuts before adding them to the salad to preserve their crunch and enhance their nutty flavor.

• You can prepare your ingredients in advance. Refrigerate the vegetables and dressing until ready to serve. Mix the salad and dressing and top with bacon just before serving to preserve the crispness of the bacon and to keep the salad dressing from pooling at the bottom of the bowl overnight.

References

• AHA Journal "Arteriosclerosis, Thrombosis, and Vascular Biology"; Activation of Nrf2 in Endothelial Cells...; Mustafa Zakkar, et al.; September 2009