Sure, salads are good for you, but it’s easy to get tired of having the same garden salad every day. Try this colorful recipe to mix things up; it showcases omega-3 fatty acids and antioxidants, which support good eye health. The orange juice dressing lends sweetness to the salad, while the broccoli and sunflower seeds create texture for a recipe sure to please the whole family.
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Ingredients
Salad
1 cup broccoli florets
¼ cup chopped red onion
1 cup shredded carrot
¼ cup chopped red bell pepper
3 Tbsp sunflower seeds (unsalted)
1/3 cup chopped walnuts
½ cup mandarin oranges, canned in juice
Dressing
1 tsp minced garlic
1 tsp Dijon mustard
1 Tbsp extra virgin olive oil
¼ cup orange juice
Black pepper, to taste
Preparation
- Combine carrot, broccoli, onion, bell pepper, sunflower seeds, walnuts, and oranges in a large bowl.
- In a separate bowl, whisk together dressing ingredients.
- Pour dressing into salad. Mix well. Let chill for at least 1 hour to let flavors combine. Serve chilled.
Nutritional information
Makes 4 servings; Each serving is ¾ cup
Calories: 170
Protein: 4 g
Carbohydrate: 13 g
Dietary Fiber: 3 g
Sugar: 6 g
Total Fat: 12 g
Saturated Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 60 mg
Recipe provided by Digestive Disease Health Team dietitians
