Did you know that some salad dressings have up to 200 calories and 20 grams of fat? So instead of adding high-calorie salad dressings, how about combining superfoods to make a salad so delicious you’ll never miss the dressing?
The term superfood applies to items that are nutritionally dense and provide a larger health benefit than some other foods. Most of these foods are plants; however, it does include some fish like salmon and some dairy foods. Some of these so-called superfoods are those that pack an extra dose of vitamins and minerals, are rich in antioxidants, and may be helpful for warding off cancer.
You may be familiar with some of these but perhaps not all. For example, the health benefits of blueberries are widely known, but did you know that kiwifruit offers some of the same benefits as blueberries? Of course, beans, whole grains, nuts, seeds, and dark leafy greens such as kale and spinach are touted to have many benefits to our health. Other foods also fall into this category such as sweet potatoes, salmon, and pomegranate.
The Ultimate Superfood Salad Recipe
Even though high-calorie salad dressings are definitely not healthy, our salad does not have to be boring and tasteless. So let’s build a super salad with some superfoods. This super salad serves four.
Take one head of kale, remove the stems and chop into large pieces. Massage ¼ teaspoon of sea salt into the kale with your hands until the water inside the kale begins to drain. This makes the kale easier to chew. Squeeze the juice of 1 lemon onto the kale and massage again for a few seconds. After draining any water left behind, add a large handful of sprouts and a handful of fresh herbs such as parsley, mint, basil, marjoram, or cilantro, and set aside.
In another bowl mash ½ of an avocado, then add ¼ cup of fresh dulse, 2 teaspoons of nutritional yeast, 6-8 cherry tomatoes cut in four pieces, 6-8 black olives in brine, a handful of dried tart cherries, and a handful of fresh blueberries. Mix these ingredients using a fork to release some of the juices, and once again, using your hands, massage avocado mixture into the greens, making sure all leaves are adequately covered. Toss lightly with tongs and serve.
The Stars of the Show
Kale is one of the best leafy green vegetables. It offers dark green chlorophyll which has been shown to have anticancer benefits, and it is high in antioxidants.
Sprouts of nuts and seeds offer much more nutrition than eating the nuts and seeds alone offering a higher concentration of antioxidants — even more than the full-grown plant.
Avocados are rich in good fats and have been shown to inhibit the growth of cancer cells in the prostate and can aid in reducing bad cholesterol.
Dulse is edible seaweed and is red or purple; it contains high levels of potassium, phytochemicals, and antioxidants.
Cherries are extremely rich in antioxidants and vitamins such as C, E, fiber, iron, and potassium and have the highest anti-inflammatory effect than any other food.
Good nutrition doesn’t have to be boring, and with this great salad, it can taste good too.