Broccoli Salad with Ranch Dressing | Nutrition Stripped
Eat Well Nov. 6. 2018
Salads

Broccoli Salad With Ranch Dressing

Nov. 6. 2018
Salads
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

Have you ever enjoyed dipping broccoli in ranch dressing? Now you can make it a broccoli salad with ranch dressing.

Broccoli isn’t just that vegetable that your parents tried to get you to eat when you were younger, it’s a “superfood” staple that should be in your kitchen! Broccoli is one of several cruciferous vegetables that are good for our health—it’s rich in fiber, vitamin C, vitamin K, beta-carotene, B vitamins, manganese, and potassium.

Similar to kale and other cruciferous vegetables, broccoli contains fiber compounds that bind very well to bile acids in our digestive systems, which ultimately help to lower cholesterol, especially when cooked.

Broccoli, in general, can reduce inflammation while providing support for detoxification (especially from ITC’s), protection against oxidative stress, cardiovascular support, digestive support, and protection from certain cancers. Broccoli has overall health benefits from their antioxidants, sulforaphane, minerals, vitamins, and fiber.

The Ranch Dressing You’ll Want To Put On Everything

Yes, this ranch dressing tastes amazing mixed with a broccoli salad, but you can use this dressing on anything you like. I recommend making a large batch (double the recipe below for a larger batch) and save the rest of the week as a dipping sauce, dressing for a quick greens salad, or however you like to use ranch.

Typically ranch dressing is made with buttermilk, chives, salt, mustard, onion, garlic, dill, and black pepper. We’re keeping the recipe pretty on par with a traditional ranch except calling on cashews to replace the buttermilk. Of course, you can use buttermilk if that fits your lifestyle, but the addition of cashews is a nice texture, a great way to increase minerals and healthy fats.

In this ranch dressing recipe, it’s technically dairy-free, but contains cashews. If you’re allergic to cashews, you can try using a mix of blanched almonds and macadamia nuts for a similar taste and texture, otherwise, cashews are one of the best nuts to use in dairy-free recipes to create a creamy consistency similar to milk, heavy cream, or cheese.

The key ingredients in ranch dressing are the herbs and spices! You can use either dried herbs in this recipe, but I recommend using a mix of both dried and fresh for a more powerful flavor.

Stripped

Parsley

This flat-leafed herb is rich in vitamin C and also a good source of beta-carotene so it can help reduce your risk of heart attack, stroke, and diabetes. Sprinkle some chopped parsley on grilled chicken, a salad or seafood.

Antioxidants

Dill helps antioxidants do their job by attaching to oxidized molecules and protecting our bodies from the damage they could do. (1)

Magnesium

Magnesium is one of the many benefits of nuts, including cashews. It’s a vital mineral in the body as it plays a role in 300 cellular functions including muscle function, protein synthesis, blood sugar control, and blood pressure regulation.

It’s also been shown to help decrease PMS, and headaches, and it can also help with digestion and reducing constipation. 

The Recipe

Serves 4

Print

Ingredients

2 heads of broccoli, thinly cut

1/4 cup sunflower seeds

1/4 cup golden raisins

1/4 cup chopped white onion

1 tablespoon nutritional yeast

For the Ranch Dressing

1/2 cup raw cashews

2/3 cup unsweetened almond milk

1/4 cup extra-virgin olive oil

1 teaspoon lemon zest

Juice of 1 lemon (about 3 tablespoons)

1/2 tablespoon of raw apple cider vinegar

2 teaspoons maple syrup

1/2 teaspoon Dijon mustard

2 cloves garlic, minced

teaspoon dried parsley

1 tablespoon chopped fresh parsley

1 teaspoon dried chives

1 tablespoon chopped fresh dill

1/2 teaspoon onion powder

1 teaspoon sea salt

Fresh black pepper

Instructions

Step 1

In a high-speed blender, combine all the ingredients for the Ranch Dressing until smooth and creamy. Adjust seasonings to taste like sea salt, lemon, and black pepper to your taste.

Step 2

In a large mixing bowl, add the broccoli that’s been thinly sliced, sunflower seeds, nutritional yeast, and golden raisins or raisins of your choice. Toss until the nutritional yeast coats the broccoli.

Step 3

Pour the Ranch Dressing in the large bowl and toss to coat all the broccoli. Serve chilled or at room temperature.

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to 7 days. If you make an extra large batch of the ranch dressing, just keep it in a glass mason jar with a tight lid for later use, up to 1 week.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

References:
  1. Satyanarayana, S., Sushruta, K., Sarma, G. S., Srinivas, N., & Subba, G. V. (n.d.). Antioxidant activity of the aqueous extracts of spicy food additives–evaluation and comparison with ascorbic acid in in-vitro systems.

NS Society


Mango Ginger Smoothie | Nutrition Stripped #smoothie #recipe

Mango Ginger Smoothie

Eggs with Polenta | Nutrition Stripped #recipe

Breakfast Polenta with Spinach & Cherry Tomatoes

Easy Sun-Dried Tomato Pasta #recipe | Nutrition Stripped

Simple Sun-Dried Tomato Pasta

Exclusive online nutrition resources and recipes — a $5.99 monthly subscription to know more about eating well.

Join Now

Did you try it out?

Share Your Thoughts & Images

Broccoli Salad with Ranch Dressing | Nutrition Stripped
Submit Your Own