In order to enjoy salad as a main dish, it must contain a variety of textures, colors, and flavors. This superfood salad recipe is packed with fragrant greens, creamy avocado, flavorful seasonings, and dried and fresh fruit. It’s a feast for the eyes and a gift to the gut Enjoy!
Kale is a bonafide celebrity among green leaf vegetables and the “new beef” of modern times, making it the perfect base for any superfood salad recipe. Kale has extremely high antioxidant activity and nutritive value. It is also packed with dark green chlorophyll power that gives it anti-cancer properties.
Sprouts are derived from nuts, seeds and legumes. When sprouted, the nutritional profile of seeds intensifies and becomes very potent, with a higher concentration of nutrients and antioxidants than, say, a fully mature plant. For example, broccoli sprouts contain some 7.5 milligrams of vitamin E while one cup of fully mature broccoli only contains about 1.5 grams. The same goes for selenium, with one cup of broccoli sprouts and fully mature broccoli containing 28 micrograms and 1.5 micrograms, respectively.
Avocado is any easy way to include “good” fats, such as fatty acid oleic acid, to any superfood salad recipe. Avocados also inhibit the growth of prostate cancer cells and, due to their beta-sitosterol levels, play a role in lowering cholesterol levels. Additionally, the avocado fruit offers 23 percent of the RDA for folate.
Dulse is red or purple in color, and when ground into a mealy powder, can be sprinkled over any superfood salad recipe. Dulse is high in iodine and potassium and contains a slew of micro-nutrients and phytochemicals. Dulse is a powerful antioxidant, which lends to its cancer preventative qualities.
Cherries are antioxidant-rich and chockfull of vitamins C, E, potassium, magnesium, iron, folate and fiber. Tart cherries are considered to have the highest anti-inflammatory content of any other food.
Blueberries: rich in phenolic compounds that inhibit colon cancer cell proliferation. Blueberries may also help to prevent Alzheimer’s and treat ischemic brain damage. Blueberries also rank among the highest antioxidant-rich foods!
The Ultimate Superfood Salad Recipe
- 1 head kale
- ¼ teaspoon sea salt
- Juice of 1 lemon
- Large handful of sprouts (any kind will do)
- Handful of fresh herbs (parsley, mint, basil, marjoram, cilantro)
- ½ avocado
- ¼ cup fresh dulse
- 2 teaspoons nutritional yeast
- 6-8 cherry tomatoes, quartered
- 6-8 black olives (stored in brine, not oil), pitted
- Handful of dried tart cherries
- Handful of fresh blueberries
Directions: De-stem the kale and roughly chop it before placing into a large bowl. Add the salt and using hands, massage the kale. The salt will break down the tough cell walls of the kale and make it easier to chew. Massage until the kale begins to give off water. Squeeze the lemon over the kale and massage a few more seconds. Drain any green water, toss in the sprouts and herbs, and set the bowl aside.
In a separate, smaller bowl, peel and remove the pit of the avocado. Mash the flesh with the back of a fork and add the dulse, nutritional yeast, tomatoes, olives, and dried cherries. Mix with the fork, slightly mashing as you go to release the juices of the tomatoes and thoroughly incorporate the ingredients.
Now for the fun part. With clean hands, massage the avocado mixture into the greens, making sure to coat each leaf evenly. Use tongs to toss the mixture and give it perk. Serve with a few fresh raspberries per serving as a top garnish.
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