📝 About This Recipe
This vibrant salad reimagines the classic potluck staple as a sophisticated, low-sodium masterpiece bursting with natural sweetness and crunch. Crisp raw broccoli florets are paired with juicy red grapes and nutty sunflower seeds, all brought together by a creamy, citrus-infused dressing that swaps heavy salt for bright acidity. It is a refreshing, nutrient-dense dish that proves heart-healthy eating can be incredibly indulgent and flavorful.
🥗 Ingredients
The Salad Base
- 5-6 cups Fresh Broccoli (cut into bite-sized florets)
- 1.5 cups Red Seedless Grapes (halved lengthwise)
- 1/3 cup Red Onion (very finely diced)
- 1/2 cup Raw Sunflower Seeds (unsalted)
- 1/3 cup Dried Cranberries (fruit-juice sweetened, no added salt)
Creamy Zesty Dressing
- 1/2 cup Greek Yogurt (plain, non-fat or low-fat)
- 1/4 cup Mayonnaise (low-sodium variety)
- 2 tablespoons Apple Cider Vinegar (unfiltered)
- 1 tablespoon Honey (or maple syrup)
- 1 teaspoon Lemon Zest (freshly grated)
- 1/2 teaspoon Black Pepper (freshly cracked)
- 1/4 teaspoon Garlic Powder (salt-free)
- 1 teaspoon Poppy Seeds
👨🍳 Instructions
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1
Begin by washing the broccoli thoroughly under cold water; ensure it is completely dry before chopping, as excess water will dilute the dressing.
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2
Cut the broccoli into very small, bite-sized florets. You want them small enough to be easily coated and eaten in a single bite.
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3
Slice the red seedless grapes in half lengthwise. If they are particularly large, you may want to quarter them.
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4
Finely dice the red onion. To take the 'bite' out of the raw onion, soak the diced pieces in cold water for 5 minutes, then drain and pat dry.
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5
In a small dry skillet over medium heat, lightly toast the unsalted sunflower seeds for 3-4 minutes until they smell nutty and turn golden brown. Remove from heat immediately.
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6
In a medium mixing bowl, whisk together the Greek yogurt and low-sodium mayonnaise until smooth and combined.
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7
Add the apple cider vinegar, honey, lemon zest, garlic powder, and freshly cracked black pepper to the dressing base.
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8
Whisk in the poppy seeds until the dressing is speckled evenly and has a glossy appearance.
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9
In a large salad bowl, combine the chopped broccoli florets, halved grapes, diced red onion, and dried cranberries.
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10
Pour the dressing over the salad ingredients and toss gently with large spoons or tongs until every floret is well-coated.
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11
Fold in the toasted sunflower seeds last to ensure they maintain as much crunch as possible.
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12
Cover the bowl with plastic wrap and refrigerate for at least 30-60 minutes before serving. This allows the flavors to meld and the broccoli to soften slightly.
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13
Give the salad one final toss before serving to redistribute the dressing that may have settled at the bottom.
💡 Chef's Tips
For the best texture, use only the florets and save the stems for a low-sodium stir-fry or soup. If you are sensitive to raw broccoli, blanch the florets in boiling water for 60 seconds, then immediately shock in ice water and dry thoroughly. Always toast your sunflower seeds; it unlocks a depth of flavor that raw seeds simply cannot match. If making this a day in advance, keep the sunflower seeds in a separate container and add them right before serving to prevent sogginess. Adjust the sweetness by adding more or less honey depending on the natural sweetness of your grapes.
🍽️ Serving Suggestions
Pair this with a grilled lemon-herb chicken breast for a complete, protein-packed lunch. Serve alongside a chilled glass of sparkling water infused with fresh cucumber and mint. This makes an excellent side dish for a backyard summer BBQ featuring low-sodium turkey burgers. Pack it in a mason jar for a healthy, portable office lunch that won't get wilted. Accompany with a slice of toasted whole-grain sourdough bread for added fiber and crunch.