Situ’s Recipes: Classic Vinaigrette Vegetarian Salad

This month, Situ’s Recipes is cooking for your brain. June is Alzheimer’s & Brain Awareness Month, and as part of CASL’s Brain Health Awareness campaign, we’re sharing dishes built around the nutrients that may help support brain health as we age.

A brain-healthy diet is one piece of an overall healthy lifestyle: plenty of Omega-3 fatty acids, antioxidants, and B vitamins, alongside regular movement, good sleep, and staying socially connected. Sea fish, dark leafy greens, nuts, and berries are some of the best food sources of those nutrients. Today’s recipe brings several of them together in one bright, crunchy bowl—a classic vinaigrette salad you can make any day of the week.

Eating for Your Brain

Every ingredient in this salad earns its place:

• Kale is rich in vitamins K, A, and C, along with minerals like calcium and iron. Its flavonoids and polyphenols help fight inflammation and clear free radicals from the body.
• Broccoli adds another dose of vitamin K plus antioxidants.
• Blueberries are rich in anthocyanins, the pigments studied for their possible role in supporting cognitive health.
• Walnuts provide vitamin E, an antioxidant that may help protect cells from oxidative stress.

Layered with apple, red cabbage, and carrot, the result is a salad that’s as good for you as it is satisfying.

Ingredients

For the salad:

• Kale, 1.5 oz
• Broccoli, 2 oz, cut into florets
• Red cabbage, a few pieces, thinly sliced
• Carrot, small pieces, sliced or shredded
• Apple, 1/2, thinly sliced or shredded
• Blueberries, a handful
• Toasted walnuts, a handful
• Dried cranberries or raisins, 1 tablespoon

For the classic vinaigrette:

• Extra virgin olive oil, 3 tablespoons (plus about 1/2 tablespoon for massaging the kale)
• Lemon juice, 1.5 tablespoons
• Honey, 1.5 teaspoons
• Dijon mustard, 1.5 teaspoons
• Salt and black pepper, to taste

Instructions

1. Prep and massage the kale

Tear the green leaves off the kale and discard the thick stems. Tear the leaves into bite-sized pieces, then wash and drain thoroughly (or pat dry with kitchen paper). Place the leaves in a large bowl and pour in about half a tablespoon of olive oil. Rub the leaves for a few minutes until the texture softens.

2. Make the vinaigrette

In a small bowl, combine the olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper. Stir well until the dressing emulsifies.

3. Toss and serve

Add the broccoli, red cabbage, carrot, apple, walnuts, and dried fruit to the bowl of kale. Drizzle with the vinaigrette and toss until everything is well coated. Sprinkle the blueberries on top and serve.

Tips for the Best Vinaigrette Salad

• Massage the kale. Don’t skip step one—working the oil into the leaves softens their texture and takes away the bitterness.
• Toast your walnuts. A few minutes in a dry pan deepens their flavor and adds crunch.
• Add the blueberries last. Sprinkling them on at the end keeps them whole and prevents the salad from turning purple.
• Make it your own. Swap in whatever seasonal produce you have on hand—the brain-healthy foundation stays the same.

A simple bowl like this is an easy way to work more brain-supporting foods into your week—one part of a lifestyle that keeps your mind and body well. Thanks to Chef Situ for another delicious recipe.

This June, learn more about protecting your brain health at every age. CASL’s Health team offers culturally sensitive care focused on brain health, early detection, and healthy aging—explore our services at casl.org/health/brain, and stay tuned for more from our Brain Health Awareness campaign.