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