Why Settle For Food When There’s Superfood?

“Let food be thy medicine and medicine be thy food.” –Hippocrates

Power foods—also called superfoods—are those known to have a high nutrient value per serving. Whether vitamins, minerals, protein, or fiber, there is potentially some health benefit from any ingredient labeled as a superfood.

A great example is the bright and colorful Superfoods Salad. It’s extremely tasty and is loaded with healthy, nutritious fruits and vegetables, protein-rich quinoa, and omega-3 packed salmon!

This Superfoods Salad recipe contains a number of these powerhouse foods:

• Kale, spinach: A good source of folate, calcium, magnesium, and is high in vitamin K (good for bone health) and iron. Kale has more antioxidants than most other produce and one of its phytonutrients may reduce the risk of certain cancers.
• Avocados: High in monosaturated fats and may help with weight loss.
• Red bell peppers: Rich in lutein, zeaxanthin, and vitamin C.
• Salmon: High in omega-3 fatty acids, helps with brain and heart health, and may help prevent skin damage from ultraviolet light as well as reduce inflammation and cancer risks.
• Tomatoes: Source of lycopene, an antioxidant that helps protect your skin from sun damage and may also fight cancer and lower cholesterol.
• Berries: High in vitamin C, fiber, cancer-fighting antioxidants, plus blueberries may help with memory and neutralize free radicals.
• Beets: Rich in potassium, magnesium, fiber, iron, vitamins A, B and C, as well as beta-carotene and folic acid. Great for supporting digestion, cleansing the liver, supporting mental health, and energy.
• Quinoa: Provides all nine essential amino acids our bodies can’t produce themselves and is full of protein (8 grams in 1 cup). Quinoa also contains almost twice as much fiber as most other grains to lower cholesterol and glucose levels.
• Honey: Local honey may help with seasonal allergies.
• Nuts and seeds: Good source of protein, rich in omega-3 fatty acids; nuts contain fiber, which helps lower cholesterol, and contain vitamin E, which may help stop the development of plaque in your arteries.

SUPERFOODS SALAD WITH WHITE BALSAMIC VINAIGRETTE

Ingredients:

• 5 ounces of greens (I like kale, spinach and arugula)
• 1 cup cooked quinoa
• ¼ cup sliced almonds
• ¼ cup pumpkin seeds
• ¼ cup sunflower seeds
• ¼ cup dried cranberries
• ½ English cucumber, peeled and chopped
• ½ cup sliced mushrooms
• 1 beet roasted and diced
• 1 avocado, chopped
• 1 red bell pepper, chopped
• Grape tomatoes, cut in half
• 1 cup fresh berries (your favorite!)
• 3 broiled, grilled, or pan-seared salmon fillets lightly
• seasoned with salt and pepper (6-8 ounces each)
• Marinated artichoke hearts, optional
• Balsamic Vinaigrette Dressing:
• 3 tablespoons white balsamic vinegar
• 2 teaspoons Dijon mustard
• 2 teaspoons honey (local if available)
• 2 tablespoons fresh orange juice
• 1 tablespoon chopped fresh basil
• ½ teaspoon salt
• Black pepper, to taste
• ½ cup extra-virgin olive oil

Instructions:

1. Pick and choose the greens and superfoods you’d like in your salad.
2. Chop and prepare greens and place in bottom of a large serving bowl.
3. Add all the rest of the ingredients.
4. Make dressing by whisking together the vinegar, mustard, honey, salt, and pepper.
5. Slowly drizzle in olive oil while whisking to emulsify.
6. Pour over salad before serving.
7. Toss and plate salad, then top with salmon.

Marcus Cordova

Director of Culinary Arts