Superfood Salad Recipe: 25+ healthy ingredients

Superfood Salad Recipe

This super-healthy salad includes:
* antioxidants
* bioflavonoids (healthy plant compounds found mainly in raw fruits and vegetables)
* carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene, zeaxanthin)
* glucosinolates (healthy plant compounds found in cruciferous vegetables)
* soluble fiber (carrots, oat bran, beans)
* insoluble fiber (whole-grain wheat or rice, beans, broccoli)
* protein
* complex carbs
* a healthy blended oil (with equal amounts of omega-3, omega-6, and omega-9 fat)

Choose some (not all) of the following for your Superfood Salad:

1. cooked carrots for alpha-carotene and beta-carotene
2. red bell peppers for beta-cryptoxanthin
3. orange bell peppers for zeaxanthin
4. kale for lutein and the bioflavonoids: isorhamnetin, kaempferol, and quercetin
5. tomatoes (fresh or sun-dried) for lycopene
6. red cabbage for glucosinolates and the bioflavonoid: cyanidin
7. radicchio for the bioflavonoids: cyanidin, delphinidin, luteolin, and quercetin
8. radishes for the bioflavonoid: pelargonidin (also found in strawberries) as well as some glucosinolates
9. blueberries for the bioflavonoid subclasses: anthocyanidins and pro-anthocyanidins
10. capers for the bioflavonoids: kaempferol and quercetin
11. sliced Kalamata olives for healthy omega-9 fat
12. raw broccoli for glucosinolates (healthy compounds in cruciferous vegetables)
13. green celery hearts for the bioflavonoids: apigenin and luteolin
14. red onion for the bioflavonoids: isorhamnetin, myricetin, and quercetin as well as some anthocyanidins
15. golden seedless raisins for antioxidants
16. three-bean salad for protein and legume fiber
17. scallions because allium vegetables (onions, leaks) may reduce risk of heart disease and cancer
18. parsley for the bioflavonoids: apigenin and myricetin
19. fresh mint leaves for the bioflavonoids: eriodictyol and hesperetin
20. fresh sage leaves for the bioflavonoid luteolin as well as antioxidants
21. goji berries for zeaxanthin and antioxidants
22. walnuts for omega-3 fat and protein
23. pecans for pro-anthocyanidins and protein
24. chickpeas for protein and legume fiber
25. romaine lettuce for beta-carotene, potassium, and lutein.
26. white button mushrooms (early research suggests possible health benefits for immune system, cholesterol levels, and arthritis)
27. butternut squash (cubed and boiled) for potassium, beta-carotene, alpha-carotene, and beta-cryptoxanthin.
28. cranberries (dried and sweetened) for urinary health and possibly some cardiovascular benefits
29. edamame for soy isoflavones, protein, legume fiber, and healthy fat
30. green peas for protein, legume fiber, and resistant starch
31. hemp hearts (hulled hempseed) for protein, magnesium, fiber, and healthy fat (LA, ALA, GLA, SDA)

[Calorie count is about 15 to 16 kcal/ounce, but the olives and edamame are high in fat and calories, so don’t overdo.]

Keep salad ingredients mixed, dry, in a container in the refrigerator.

Serve with any of the following:

Oat bran and wheat germ, sprinkled on the salad
Cooked whole-grain rice (blend of black, red, and brown rice)
Cooked whole-grain pasta

Lean poultry or fish for extra protein


1 to 2 tablespoons (per person) of this healthy oil blend:
— 3 parts flax oil, 1 part extra-virgin olive oil, 1.5 parts grapeseed oil or sunflower seed oil —
2 to 2 tablespoons (per person) of any fat-free dressing
salt and pepper to taste


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