Walnuts raw: Crunchy party salad comes packed with nutrition


Walnuts slash diabetic risk by a quarter. Click pic for more.

Continuing with walnuts…

Walnuts raw (see Verse 4 in my previous post) not only develop the jaw, they also strengthen teeth as well as bones in your whole body.

Then too, walnuts help you remember things… like the make-ahead party salad in last week’s blog entry I promised to post. That’s because of the huge amounts of the rarer fat component omega-3 that walnuts have.  Although  walnuts are the star of this week’s dish, it offers many costars in the fight for good health. There’s broccoli, barley, apple cider vinegar and cranberries, all nutrition powerhouses in one way or another.


Broccoli’s weapons against ill health include fiber and antioxidants to combat cancer and heart disease, vitamins to sharpen eyesight, and precious metals like iron, calcium and zinc. Broccoli partners well with walnuts to strengthen your blood and bones. He’s just a real pal to keep around!


Barley ups the dietary fiber in this dish even more. As with broccoli and walnuts, it packs a lot of valuable minerals and vitamins. Barley is a good cereal choice to prevent heart disease and diabetes. Its nutty flavor and chewy texture pair well with our star,  walnuts.

Apple cider vinegar

In recent years, apple cider vinegar has been singled out as an especially helpful health tonic. Many of the folk medicine uses of vinegar are unproven (or were disproved). But some small studies have hinted that apple cider vinegar could help with  diabetes and obesity, among other things.


Cranberries have a unique antioxidant not present in other fruits or berries. It fights urinary tract infections and keeps our hearts ticking smoothly.


Walnut and broccoli party salad
Serves 20 from a buffet table (about 12 cups)


  • 1 1/2 cups water
  • 1/2 cup uncooked barley
  • half a head of broccoli and half a head of cauliflower, fibrous stems peeled, with heads and stems chopped into dice (8 or 9 cups)
  • 1 to 1 1/2 cups raw walnuts, chopped
  • 1 cup dried cranberries, chopped
  • 1 cup finely chopped onion (red ones add nice color)
  • 10 cherry tomatoes, halved (optional, for color)


  • 1/3 cup walnut oil
  • 3 tablespoons apple cider vinegar
  • 3 tablespoons maple syrup
  • 1/2 tsp dried garlic powder (or one clove finely grated)
  • pinch of salt
  1. Combine the water and barley in a small pot and bring to a boil. Reduce to simmer and cook for 30-45 minutes until the barley is al dente. Drain and add a little salt to taste.
  2. Steam the broccoli and cauliflower over rapidly boiling water for two minutes. Plunge immediately into cold water. Drain and pat dry on a towel. I had to blanch mine in 2 batches. Cool completely.
  3. Over medium heat on the stove, toast the walnuts in a large frying pan. I like my nonstick pan, but a cast-iron pan is also good. Watch carefully and remove from heat once they begin to smell fragrant and you see some browning. Don’t let them burn. Set them aside to cool when they’re done.
  4. Whisk together the dressing ingredients until they are well mixed.
  5. Assemble the cooled salad ingredients in a pretty crystal bowl, beginning with the broccoli and ending with the walnuts.
  6. Drizzle with the dressing up to an hour or two before serving. Actually, the salad still tastes good the next day, so this isn’t critical.

A few thoughts

  • I steamed the broccoli and cauliflower because I like mine tender crisp. But if you like yours raw, go for it. You can make this salad with just broccoli or just cauliflower. Use a whole head of either one.
  • You might like to try one of the trendier grains making a come-back this year instead of barley. Try buckwheat, farro or teff for a little excitement.
  • This recipe makes enough to feed a crowd. Reduce the quantities  if you want a smaller batch. It keeps well, so you can enjoy left-overs for a few days.
  • The round, white things you see in the photo are macadamia nuts I had left over from the previous week’s post. I left them out of the recipe today, because they are expensive and we are trying to highlight walnuts here. But in the interests of full disclosure, that’s what they are.
  • Walnut oil is the best choice for the dressing, as it complements the walnuts. But sesame seed oil also tastes wonderful. Or use olive oil, avocado oil, or another nut oil, instead.
  • This recipe is easy, but you have to plan ahead, as the barley and the broccoli need pre-cooking and cooling.
  • The red tomatoes, cranberries and onion make for a pretty splash of color in your salad bowl.
Where's walnuts? In your salad, if you know what's good for you.

Where’s walnuts? In your salad, if you know what’s good for you.

5 Comments (+add yours?)

  1. Good For You Nutrition
    Feb 22, 2014 @ 09:54:25

    It’s looks delicious! Super nutritious, wow! I have a bowl exactly like yours in the photo 🙂


  2. Olga
    Feb 20, 2014 @ 00:33:53

    Glad to hear that things were okay. This salad looks ah-mazing! And I love barley and walnuts. I’m looking forward to trying this out.


  3. Susan Edelman
    Feb 19, 2014 @ 16:13:56

    I hope everything was OK! I’m sorry you couldn’t enjoy the salad along with everyone! It looks delish!


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