- 2 cups broccoli florets
- 1 apple, cut into smallish dice
- 1/3 (heaping) cup walnuts, toasted and chopped
- 1/3 cup dried fruit (I used cranberries)
- 3 slices cooked crisp bacon, chopped
- ~1/2 cup mayonnaise (homemade is best)
- ~2 tablespoons apple cider vinegar
- 1 teaspoon honey
- salt and pepper, to taste
This recipe is a mixture of Waldorf salad and broccoli salad. Instead of being loaded with processed sugar, it is naturally sweetened by the sugars in the apple and just a touch of honey. Throw in some dried cranberries for tartness and chopped bacon for a little salt and smokiness, and you have a nicely balanced salad full of different flavors and textures. As any salad, it is very versatile – add about anything you’d like. A bit of chopped celery, slivers of red onion, slices of red bell pepper, julienne carrots… lots of possibilities depending on what’s in the vegetable drawer.
Blanch broccoli for about 1 minute in boiling water; pour into colander in the sink and cool with running cold water. Drain well.
Place broccoli, apple, walnuts, cranberries, and bacon in a medium sized bowl. In a smaller bowl, mix the mayonnaise, vinegar, and honey to a smooth consistency (just eyeball the amounts…it’s pretty flexible). Adjust seasoning to your taste with salt and pepper. (You may also want to add more mayonnaise, honey, or vinegar, depending on how tart you like the dressing.)
Add the dressing to the broccoli/apple mixture and toss well to combine. Serve immediately or chill in the refrigerator until ready to serve.
20 Calorie row
30 Dumbbell ground-to-overhead (45lb / 35lb)
100 foot Overhead walking lunge (20kg, 10kg)
50 foot Sprint
Teams. All athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all members to go through the workout.