Apple Broccoli Crunch Bowl

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-0 Minute Easy 6 servings

Ingredients

Amount Ingredient
Bowl
1 quarts Broccoli, Flower Clusters
3 medium apple Gala Apples, or apples of choice, diced
1/4 cups, chopped Onion, Red. diced
1/2 cups, not packed Raisins, seedless
1/2 cups Sunflower Seeds, Raw
1/4 cups Hempseed, Raw, Shelled
Dressing
1/4 cups Cider Vinegar
1/2 cups Olive Oil, Extra Virgin
2 clove Garlic clove, minced
1 tablespoon Pure Maple Syrup
2/3 teaspoons Salt
, ground Pepper

Steps

1 BOWL: Cut the florets from the broccoli stalks and set the stalks aside. Cut the florets into very small pieces. Place in a large bowl.
2 Cut the hard outer skin off the broccoli stalks to get down to the tender inside. Discard the outer skin. Cut the inside stems into matchsticks. (Or you can use a mandolin or food processor that has an attachment that will cut the stems into long strips—not grated. Scissors work too.) The idea is to have very small sticks of raw broccoli stems that will hold their shape.
3 Add to the large bowl along with the florets.
4 Add the apples, onions, raisins, sunflower seeds, and hempseed.
5 DRESSING: Whisk together all of the dressing ingredients in a medium bowl.
6 Add the dressing to the salad and toss.
7 Chill until ready to serve.

Nutrition

Dairy Fee Gluten Free High Fiber Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 366.88 kcal 12%
Protein 6.23 g 12%
Total lipid (fat) 27.35 g 42%
Carbohydrate, by difference 30.22 g 10%
Fiber, total dietary 5.55 g 22%
Sugars, total 20.08 g  
Minerals
Calcium, Ca 46.05 mg 5%
Iron, Fe 2.82 mg 16%
Sodium, Na 258.64 mg 11%
Vitamins
Vitamin C, total ascorbic acid 47.58 mg 79%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 0.03 µg  
Vitamin E (alpha-tocopherol) 0.02 mg 0%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 13.8 g  
Fatty acids, total polyunsaturated 5.2 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 367
% Daily Value*
Total Fat 27g 42%
Saturated Fat 4g 18%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 259mg 11%
Total Carbohydrate 30g 10%
Dietary Fibers 6g 22%
Sugars 20g  
Protein 6g 12%
Vitamin D 0µg  
Calcium 46mg 5%
Iron 3mg 16%
Potassium 344mg 10%
Nutrient Per Serving RDA%
Proximates
Water 51.33 g 3%
Calories (Energy) 366.88 kcal 12%
Energy 225.44 kJ  
Protein 6.23 g 12%
Total lipid (fat) 27.35 g 42%
Ash 1.2 g  
Carbohydrate, by difference 30.22 g 10%
Fiber, total dietary 5.55 g 22%
Sugars, total 20.08 g  
Sucrose 0.12 g  
Glucose (dextrose) 3.48 g  
Fructose 3.67 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0 g  
Starch 0.33 g  
Minerals
Calcium, Ca 46.05 mg 5%
Iron, Fe 2.82 mg 16%
Magnesium, Mg 83.45 mg 21%
Phosphorus, P 213.73 mg 31%
Potassium, K 344.09 mg 10%
Sodium, Na 258.64 mg 11%
Zinc, Zn 1.07 mg 7%
Copper, Cu 0.07 mg 3%
Manganese, Mn 0.18 mg  
Selenium, Se 1.67 µg 2%
Fluoride, F 28.38 µg  
Vitamins
Vitamin C, total ascorbic acid 47.58 mg 79%
Thiamin 0.05 mg  
Riboflavin 0.07 mg  
Niacin 0.41 mg  
Pantothenic acid 0.28 mg  
Vitamin B-6 0.12 mg 6%
Folate, total 35.52 µg  
Folic acid 0 µg  
Folate, food 35.52 µg  
Folate, DFE 35.52 µg  
Choline, total 1.99 mg 0%
Betaine 0.05 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 0.03 µg  
Retinol 0 µg  
Carotene, beta 0.41 µg  
Carotene, alpha 0.01 µg  
Cryptoxanthin, beta 0.02 µg  
Vitamin A, IU 1497.26 IU 30%
Lycopene 0.02 µg  
Lutein + zeaxanthin 0.86 µg  
Vitamin E (alpha-tocopherol) 0.02 mg 0%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.01 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 0.62 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 3.59 g 18%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.03 g  
17:0 0 g  
18:0 0.01 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 13.8 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 0.01 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 5.2 g  
18:2 undifferentiated 0.03 g  
18:3 undifferentiated 0.06 g  
18:3 n-3 c,c,c (ALA) 0 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 1.09 mg  
Amino Acids
Tryptophan 0.02 g  
Threonine 0.06 g  
Isoleucine 0.06 g  
Leucine 0.08 g  
Lysine 0.08 g  
Methionine 0.02 g  
Cystine 0.01 g  
Phenylalanine 0.05 g  
Tyrosine 0.03 g  
Valine 0.08 g  
Arginine 0.13 g  
Histidine 0.03 g  
Alanine 0.07 g  
Aspartic acid 0.13 g  
Glutamic acid 0.22 g  
Glycine 0.06 g  
Proline 0.09 g  
Serine 0.06 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg