How To Make Superfood Salad?

How To Make Superfood Salad?

Mother nature has bestowed upon us several goods and superfoods are just a few of them. The right way to a healthy mind and soul goes right through good health. Good health is where superfoods matter. So, what are these superfoods anyway? Are they superior to other foods? Are they from Krypton like Clark Kent? May be no. None of these, but superfoods are foods high on the nutrients we deserve and need today. Most superfoods are plant based, but there are some fish and dairy products that can be considered superfood owing to the nutrient content they have. There are no set criteria or any food group where you can label superfoods, but they are generally healthy, nutritious and filling as well. A ceaser or garden salad just won't cut it!

According to several dietitians, superfoods have extra-large doses of vitamins and minerals that can help us stay away from various diseases. Most of the superfoods are rich in antioxidants, healthy fats, and phytochemicals. Blueberries, salmon, kale, beans and whole grains, nuts and seeds, acai berry, noni fruit, etc. are examples of popular superfoods.

Now that we are clear on superfoods and why do we need them, For all who are looking “How to make superfood salad?”, here are some answers.

Basics

When it comes to superfoods, there are several options and the fact that superfood can be contemporary makes it even better. You can always change the ingredients according to your preference.

There are no boundaries or limits to using superfoods in your salad or other recipes for that extra punch of nutritious-ness. However, we wanted to give you a brief idea about “How To Make A Superfood Salad?” and hence, this list of basic ingredients for you to get started.

How to make a Superfood salad

How to make a Superfood salad

Key Ingredients

  • Leafy Greens:

When we are talking about health, greens are the first thing that comes to mind and no one's complaining. Leafy greens are the healthiest options for several essential nutrients like Vitamins A and C, phytochemicals, potassium, fiber, calcium, and many other minerals. Try to incorporate as much as dark leafy greens like kale, spinach, swiss chard, romaine lettuce etc. possible in your salad. Iceberg lettuce, in spite of being commonly used and with its low calorie content doesn’t offer much in terms of nutritional value.

  • Whole Grains like Oats:

Oats are rich in fiber, magnesium, phytonutrients, and potassium. Whole grains, on the other hand, are equal amounts of nutritious and filling. Whole grains are better than their refined version as the nutrient content is not taken away from them. There are several whole grains like quinoa, spelt, amaranth, and teff that can boost your metabolism and help your superfood salad filling and nutritious.

  • Fruits and Berries:

Are you a fan of sweetness in a salad? In that case, you can totally try out naturally sweet and nutritionally amazing fruits and berries. The most common superfoods like blueberry are a great source of flavonoids which lower the risk of heart attacks. You can also consume exotic fruits like acai berry, dragon fruit, goji berries, etc. for the nutrients found in them.

  • Nuts and Seeds:

Nuts and seeds are great sources of various nutrients when consumed in moderation. There are several nuts like walnuts, cashew, macadamia nuts, almonds, which are a great source of healthy fats can be used in your salads. Seeds like Chia, Flaxseeds, Hemp seeds are great on the nutrient count and also provide a crunch to your superfood salad.

  • Fats:

Healthy fats are extremely necessary for a properly balanced diet and to get rid of the bad fats. There are several good fats sources like Salmon, healthy oils like coconut oil, olive oil and flaxseed oil. You can use these oils in your salad as well. The inclusion of cheese like feta cheese is also a good idea to take the salad to another level.

  • Dressing:

A dressing is the most important thing in a salad, but it is the trickiest part as well. You should use a light dressing which will just enhance the flavors and not add to the calorie content of it. A dash of mustard sauce, balsamic vinegar or even a honey-lemon dressing can be used.

These are some common things you should use in a superfood salad. The trick to this is mix-matching the ingredients and making a healthy salad. Everytime you think of “How to make a superfood salad?” keep in mind that you need to pack it with vitamins and other essential nutrients. You can use one from each category mentioned above and make an extremely colorful, delightful superfood salad. Keep experimenting with what goes into the salad bowl and you will “invent” great recipes surely.

 

Super Food Salad Recipes

It all depends on you and how you perceive your superfood salad, but we have some sample recipes on making a superfood salad to give you an idea of the process. Please refer to the recipes below for inspiration.

The Jaime Oliver Superfood Salad:

“Full of great veggies, this easy-to-make salad is nutritious, delicious and super-satisfying.” (sic.) As per the official page for this recipe.

It is a great superfood salad not too difficult to make. You can give it a try at home anytime.

Ingredients:

  • 700 g sweet potatoes

  • 1 pinch of dried chili flakes

  • 1 pinch of ground coriander

  • 1 pomegranate

  • 1 bunch of fresh coriander

  • 1 fresh red chili

  • 1 punnet of salad cress, (use a mixture of varieties, if possible)

  • 1 ripe avocado

  • 1 small pinch of ground cinnamon

  • 340 g mixed sprouts20 g broccoli

  • 200 g quinoa

  • 35 g mixed nuts, such as walnuts, almonds and Brazil nuts

  • 2 limes

  • 1 splash of balsamic vinegar

  • 20 g feta cheese

  • Extra Virgin Olive Oil

  • Olive Oil

Method:

  1. Preheat the oven to 200ºC

  2. Clean and chop the sweet potatoes into chunks and place them in a roasting tray with the ground coriander and cinnamon, chili flakes, a drizzle of olive oil and a little sea salt and black pepper. Toss well.

  3. Spread out to make it an even layer and place in the hot oven for 15 to 20 minutes. Until golden and crisp.

  4. Cook the quinoa in boiling salted water according to the instructions on the pack.

  5. Slice the broccoli into small florets, then halve and finely slice the stalk. Place into a heatproof colander and rest it over the quinoa pan. Cover and steam for 3 minutes, or until just tender.

  6. Once cooked, drain and rinse the quinoa under cold running water, then leave to cool along with the broccoli. Remove the sweet potato from the oven and leave it to cool, too.

  7. Meanwhile, toast the nuts in a dry frying pan over a medium-high heat for 2 to 3 minutes, then transfer to a pestle and mortar and crush lightly.

  8. Halve the pomegranate and squeeze half the juice into a large bowl. Add 3 times as much extra virgin olive oil, the lime juice, and balsamic vinegar. Whisk well and season to taste.

  9. Add the cooled broccoli and sprouts to the dressing, then snip in the cress. Roughly chop the coriander (stalks and all), finely slice the chili and add to the bowl along with the quinoa and sweet potato.

  10. Toss well, spread out on a serving platter, then scoop out and dot over the avocado flesh.

  11. Bash the reserved pomegranate half with a wooden spoon so the seeds come tumbling out and scatter these over the platter along with the nuts, snip the cress on top, then serve with the feta crumbled over the top.

Honey Lemon-Glazed Salmon Salad:

With wholesome nutrients, this fast to make healthy recipe will make your day.

With a superfood like salmon and the tanginess of the honey-lemon, it will be your go-to superfood salad when you have a time crunch. For the vegetarians, you can use Tofu instead.

Ingredients:

  • 1/2 cup honey

  • 1/3 cup shredded cheese (Your favorite cheese blend)

  • 1/2 cup cucumber, peeled and diced

  • 2 salmon fillets, about 6 ounces each

  • 1/2 cup lemon juice

  • 1 large tomato, diced

  • 4 cups romaine lettuce

  • 3 to 4 tablespoons olive oil + 2 tablespoons for cooking

  • 1/2 teaspoon pepper

  • 1/2 teaspoon salt

  • 2 to 3 tablespoons dijon mustard

Method:

  1. To a large measuring cup or small bowl, add the honey, lemon juice, 3 to 4 tablespoons olive oil, dijon mustard, salt, pepper, and whisk to combine.

  2. To a large skillet, add 2 tablespoons olive oil and heat over medium-high heat.

  3. When the oil is warm, add the salmon and cook for about 4 to 5 minutes, or until salmon has lightly seared on the first side.

  4. Flip salmon over and cook for about 1 minute.

  5. Add half of the honey-lemon juice mixture (reserve the other half to use as vinaigrette for salad as needed). Use caution because the mixture will bubble up when you add it. Cook for about 2 to 3 minutes, or until sauce has thickened and reduced some, and salmon is just cooked through. As the sauce boils and bubbles, spoon it over the top of the salmon a few times as if you're basting it.

  6. Remove pan from the heat, and allow salmon to rest in the pan while you plate the salad.

  7. To a large platter, add the lettuce and evenly sprinkle with tomatoes, cucumber, and cheese.

  8. Top with the salmon, including any sauce from the skillet, and if necessary drizzle the reserved vinaigrette as desired. Serve immediately. The salad is best served fresh once dressed. Salmon will keep airtight in the fridge for up to 3 days. Extra vinaigrette will keep airtight in the fridge for up to 1 week.

These are two of the easiest and wholesome superfood salads you can make at home. These two salads are crowd pleasers as well. There are several other salads that you can make at home and we will update this page soon. Make sure you consume fresh, healthy superfoods to be on the top of your health. With a great health owing to these light and hearty superfood salads, you can focus on your meditation and mindfulness easily. Now that you know how to make superfood salad, you can move on to your kitchen and prepare the finest salad for a healthy body, mind, and soul.

Check out our very interesting recipe of Apple and Halloumi cheese salad with Apple Cider Vinegar and Honey Dressing here.
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