Living Well

Health and wellness advice, self-management tips, inspirational stories and much more to help you live well and flourish when living with arthritis. 

Healthy Eating

Tangy Broccoli, Grape & Walnut Salad

A transparent bowl with Broccoli, Grape, Walnut

Highlights 

This salad is full of crunch and flavour and will keep you coming back for more. Eating cruciferous vegetables, such as broccoli, releases a compound known as sulforaphane. Research suggests that sulforaphane may have anti-inflammatory properties and may also slow down the destruction of joint cartilage associated with osteoarthritis. Walnuts have the highest omega-3 acid content of any nut in the form of alpha-linolenic acid (ALA). ALA is an essential fatty acid that lowers your risk of heart disease and decreases inflammation. Walnuts are also a rich source of vitamin E, which helps fight against oxidative damage to tissue. 

Nutritional information (per serving*): 

Calories: 294; Total Fat (20g); Saturated Fat (2g); Monounsaturated Fat (2g); Carbohydrates (26g); Protein (8g); Fibre (4g); Sodium (178 mg); Omega-3 Fatty Acids (2g). 

Prep Time: 20 minutes 
Total Time: 20 minutes 
*Servings: 4 - 6 

Ingredients: 

  • ½ cup 1% plain Greek yogurt  
  • ½ cup vegan mayonnaise 
  • 3 tbsp apple cider vinegar 
  • 2 tbsp maple syrup 
  • Salt and pepper to taste  
  • 4 cups fresh broccoli florets, cut into small pieces 
  • 1 cup red, seedless grapes, cut in halves  
  • 1 cup walnuts, coarsely chopped  
  • ½ cup red onion, diced  
  • ½ cup fresh parsley, chopped  

Instructions: 

  1. In a large bowl, whisk together the Greek yogurt, vegan mayonnaise, apple cider vinegar, maple syrup and salt and pepper until blended and smooth.    
  2. Stir in the rest of the ingredients and mix well until broccoli florets and grapes are coated.  

Extra tips: 

  • Serve as a side dish or as a stand-alone light meal. 
  • To make this a completely plant-based dish, eliminate the Greek yogurt. 
  • If grapes are not available, use ½ cup of raisins.  
  • If vegan mayonnaise is not available, use low fat mayonnaise. 
  • Broccoli, along with cabbage, cauliflower, brussels sprouts and asparagus, are known to cause excess gas. These vegetables contain raffinose, a complex sugar, that can be difficult for some people to digest.  Consume these foods in small amounts or talk with your registered dietitian before eliminating these foods from your diet.