Superfoods Salad is such an amazing salad to surprise your insides with.

Superfood definition: A nutrient-rich food considered to be especially beneficial for health and well-being.

We eat superfood every day, and a beautiful combination of different food makes us feel good, makes us healthy.

They all doing their own thing to make us strong and give us the power to live a happy and long life.

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My diet is pretty balanced and my family enjoys everything, so squeezing something like this salad into our weekly menu is pretty fantastic for our body and mind.

This salad is fresh, refreshing and amazingly delicious. I hope you will give it a chance.

Let me go briefly over some of the health benefits of this amazing superfoods salad.

I wrote about so many before, but I really want you all to read about it again.

I just gave you a fraction of the information about these awesome ingredients.

If you include them in your daily menu or at least every other day, your body will thank you.

Of course, you will feel younger, healthier, energetic, less moody when you feed your body with an amazing selection of fresh, organic and colorful food.

KALE

Let us start with Kale as a fantastic ingredient of superfoods salad.

It is high in Vitamin C, and K. We all know how amazing vitamin C is for us, but eating a diet high in Vitamin K can help protect against various cancers.

It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting.

Also increased levels of vitamin K can help people suffering from Alzheimer’s disease. It is high in iron and fiber.

It is a fantastic anti-inflammatory agent and it gives you cardiovascular support.

CARROTS

Did you all know that carrots are an excellent source of vitamin A?

This essential vitamin is used by the eyes to maintain good sight.

If your skin appears dull or is showing signs of aging, you can use carrots to get your skin glowing again.

The vitamin A and antioxidants found in carrots help protect skin from sun damage.

So the harmful effects of the free radicals that are sometimes put out during normal metabolic processes.

Carrots Prevent Cardiovascular Disease, prevents and lower the risk of cancer and flush out toxins.

MUKIMAME; individual GREEN Soybeans/Edamame refers soybeans in the pod

Soybeans or Mukimame gives you energy, contains protein, fiber, carbohydrate, various amino acids and low levels of fat and sugar.

It is a good source of various minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese. Makes a very healthy snack.

BROCCOLI SLAW: Broccoli stems, red cabbage, and carrots

Well, broccoli slaw is an amazing combination of powerful vegetables, which make superfoods salad even better.

The high content of vitamin K and calcium in broccoli helps in maintaining stronger and healthy bones, as well as preventing osteoporosis.

Also, a significant amount of folate has demonstrated promise in protecting against colon, pancreatic, cervical and stomach cancer.

It has Anti-Aging properties and boosts the immune system. Also, it helps to reverse and ease the damage brought by Diabetes.

We all know that cabbage is brain food. Cabbage is full of vitamin K and anthocyanins that help with mental function.

These nutrients also prevent nerve damage, improving your defense against Alzheimer’s disease, and dementia.

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Red cabbage has the highest amount of these powerful nutrients. It helps to detoxify the body.

The high content of vitamin C and sulfur in cabbage removes toxins. These are the main causes of arthritis, skin diseases, rheumatism, and gout.

It helps keep blood pressure from getting high. The high potassium content helps by opening up blood vessels, easing the flow of blood.

BLUEBERRIES

Berries, especially blue like blueberries can prove to be extremely valuable for cancer patients.

Blueberries, being very rich in antioxidants such as vitamin C, vitamin B complex, vitamin E, vitamin A, copper.

Also, we have to mention selenium, zinc, and iron (promotes immunity by raising hemoglobin and oxygen concentration in blood).

It can seriously boost your immune system and prevent infections. Blueberries are amazing for you to stay and feel young.

You can prevent signs of aging like wrinkles, age spots, cataracts, osteoporosis, hair loss, etc. Blueberries go amazing with all ingredients that you can find in Superfoods salad.

NUTS and SEEDS

Nuts are an antioxidant powerhouse. Packed with protein, fiber, and essential fats, nuts are the best.

A golf ball-sized serving (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.

All nuts have different nutrition credentials and will provide various health benefits.

Antioxidants help control free radicals, which are unstable molecules produced as a normal function of metabolism.

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Free radical production increases in reaction to heavy sun exposure, stress, pollution, and other causes.

Although free radicals can play a beneficial function in the immune response, owning too many can lead to cell damage.

When your level of free radicals is too high, your body is supposed to be in a state of oxidative stress, which increases disease risk.

Nuts have impressive effects on cholesterol and triglyceride levels.

Cashews, Walnuts and Sunflower Seeds 

CASHEW is still a nut in a culinary world. Cashews are one of the lowest fiber nuts, they are packed with vitamins, minerals, and antioxidants.

These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.

WALNUTS may help reduce not only the risk of prostate cancer but breast cancer as well.

Also, walnuts contain the plant-based omega-3 fat alpha-linolenic acid, which is anti-inflammatory and may prevent the formation of blood clots.

Walnuts contain antioxidants and contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, and omega-3 fats.

SUNFLOWER seeds contain selenium, an essential nutrient. Studies have found it plays a role in the antioxidant function and helps reduce redness and swelling in the body.

There is an added bonus to the magnesium in sunflower seeds, it promotes a healthy mood. They contain bone-healthy minerals.

Besides calcium, your bones need magnesium and copper to stay strong. Sunflower seeds have both these minerals. As a bonus, they also contain Vitamin E, which helps ease arthritic pain.

CRANBERRIES

Dried cranberries commercial drying processes substantially reduce the vitamin A and vitamin C content, and most commercially produced dried cranberries contain added sugar.

Dried cranberries contain the same nutrients as fresh cranberries (notably dietary fiber and antioxidants).

When they are in season I love eating a handful despite their tart taste, but adding a bit of dried over my salad or cereals gives me sweet satisfaction.

Dried cranberries are a source of fiber, an important part of a healthy, balanced diet, aiding digestive health.

LEMON AND GINGER 

While lemons may seem quite acidic, they’re a surprisingly good source of an alkaline food that can help balance your body’s pH.

Studies have supported the anticancer activity of citrus limonoids, compounds that protect your cells from damage that can contribute to the formation of cancer cells.

Vitamin C in lemons helps to neutralize free radicals linked to aging. On the other hand, you have amazing ginger.

Whether we’re talking about curing a simple stomach ache or severe morning sickness, ginger has been used for thousands of years as an effective digestive aid and natural cure for nausea.

Ginger may drastically lower blood sugars and improve heart disease risk genes.

Ginger has been indicated to be effective against exercise-induced muscle pain and Anti-Inflammatory effects can help with osteoarthritis.

SOURCE
*Various sources from the internet, research, and books that focus on health and healthy eating.

You cannot expect to feel any progress if you eat clean, healthy and raw food one time a month.

You have to eat every day a rainbow and a variety of healthy food to feel great and see any changes.

IF you cannot eat some of these please omit. You can always replace it with something else.

There are so many options and seasonal produce that you can certainly replace or substitute, for example, if you do not have blueberries, then use raspberries or another kind of berries.

Equally delicious and beneficial to your health. I am not a doctor, nutritionist or vegan.

However, I do have a common sense of what works together, and this Superfoods salad works perfectly.

For example, what is healthy and what is doing amazing things for our body, mind, and spirit.

Yield: 4 SERVINGS

Superfoods Salad

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We will feel younger, healthier, energetic and less moody when we feed our body with an amazing selection of fresh and colorful food, such as this amazing salad.

Prep Time 15 minutes

Total Time 15 minutes

Ingredients

• 4 cups Fresh Kale
• 1 1/2 cup Shredded Carrots
• 1 1/2 cup Broccoli Slaw
• 1 1/2 cup Mukimame or deshelled Edamame
• 1 1/2 cup Blueberry
• 64 Cashews 16 per serving
• 1 cup Walnuts 12 to 14 halves per serving
• 1/4 cup hulled Sunflower Seeds
• 1/2 cup Dried Cranberry

Lemon-Ginger Vinaigrette

• 1 large Ripe Lemon squeeze as much as you can (if the lemon is smaller, you can use 2)
• 1/4 cup Olive Oil
• 3 tbsp. Apple Cider Vinegar or red wine vinegar
• 1 inch Fresh Ginger grated
• 1 teaspoon minced Garlic
• 1 teaspoon Dried Parsley
• 1/4 teaspoon Chili Powder
• Himalayan Salt to taste

Instructions

1. Wash all the vegetables and fruit, then prepare them by slicing, shredding, and grating.
2. Slice Kale into bite size pieces, and place in the large bowl.
3. Mix everything for lemon-ginger vinaigrette in the glass jar with a fitted lid and season with salt to taste, start with 1/4 teaspoon and taste. Close the lid and shake the jar to combine all the ingredients.
4. Pour the vinaigrette over the kale and massage it for about one minute or until the kale is tender. Squeeze the kale using your hands. You will end up with half of the size in the bowl. You got to do this step to make kale tastier.
5. Now add all the other ingredients (fruits and vegetables) and lightly toss with the kale.
6. Taste and see if you need to add a pinch or two of Salt.
7. Serve just a salad immediately or place in the container/jar with a fitted lid and keep in the fridge for up to 2 days.

Notes

Apple cider vinegar ingestion can help acid reflux, lower blood pressure, improve diabetes and support weight loss.

The benefits of apple cider vinegar come from its powerful healing compounds, which include acetic acid, potassium, magnesium, probiotics, and enzymes. * Red wine vinegar is free of cholesterol, fat, and sodium and full of anti-aging antioxidants. Unlike wine, it doesn't contain alcohol. * Massaging your kale removes the bitter and rough taste that the leaf sometimes have.

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Zesty Zoodle Salad is very Healthy, so Delicious and quite simple to prepare.

I must tell you that this one is going to surprise you! I have made zoodles for quite some time now, and I love the fact that it tricks your mind that you are eating noodles.

Sometimes, I would even mix zucchini noodles and spaghetti just to eat fewer carbs, and from time to time I would create this spectacular salad.

Doesn’t it look absolutely scrumptious? Mmhmm! I know it does.

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Everything is pretty much really good for you, and you can really use any veggie you have, or perhaps add some fruit like mandarins, oranges or strawberries.

You really do not need a roadmap to make an amazingly nutritious salad.

However, I felt the need to show you a basic salad that Nebs and I have been enjoying lately.

You can do it with any protein that you wish, or eat it as it is. It’s plain and simple. Be your own creative you and zoodle a masterpiece.

If you get inspired and make these easy Zesty Zoodle Salad, please tag me on Instagram.

@sandraseasycooking with hashtag #sandraseasycooking. I would love to see all your tasty creations. Thank you so much in advance!

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Heirloom Tomato Feta Salad

Fruit Salad with Citrus Maple Dressing

Colorful Pasta Salad with Italian Dressing

Vegetarian Pasta Salad

TOMATO PESTO PASTA WITH SHRIMP AND ZUCCHINI

ZOODLES WITH SHRIMPS AND TOMATOES

Yield: Serves 4

Zesty Zoodle Salad

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Easy and tasty Zesty Zoodle Salad Recipe

Prep Time 12 minutes

Total Time 12 minutes

Ingredients

• 1 Medium Zucchini
• 1 large Carrot or 2 smaller
• 1/2 English Cucumber
• Assorted Bell Peppers sliced into strips lengthwise (1 of each color {red, orange, yellow}, medium size)
• 10 Cherry tomatoes sliced in half (you may use another type if you desire)
• 1/2 cup Calamata olives
• 1 Avocado
• 1/2 bunch Flat-leaf Parsley Italian parsley or Cilantro, stems removed (reserve some for garnish)

Zesty Vinaigrette

• 1 Ripe large Lime squeezed
• 1/2 tsp lime zest
• 1 Tbsp honey or agave syrup
• 1/4 cup extra-virgin olive oil
• 1 Tbsp rice vinegar or apple cider vinegar
• Sriracha Sea Salt to taste about 1/4 teaspoon or a bit more
• OR 1/4 tsp chili powder + salt to taste

Garnish

• 1/4 cup parsley finely chopped
• Za'atar

Instructions

1. Using a Spiral Vegetable Slicer zoodle zucchini, carrot, and cucumber. You may use kitchen paper towel t to pat dry the excess moisture.
2. Slice peppers ―  Slice pepper in half, remove seeds and the top and slice each pepper lengthwise.
3. Cut Green onions (You may use red onions if you do not have green onions), sliced cherry tomatoes in half, or if you have other larger tomatoes slice them into wedges and slice olives as well.
4. Combine ingredients for zesty Vinaigrette, and drizzle half of it. Toss everything together and taste to see if you need more. You can always drizzle more vinaigrette later.
5. Lastly, and before serving slice avocado. Now you can make pretty roses, or just slice however you wish.
6. Serve it right away. This will not hold for too long due to cucumber and zucchini who will produce more moisture as it sits especially at the room temperature. It is the best if eaten right away. It takes literally less than 10 minutes to put it together. You may prepare vinaigrette ahead and store it in the lidded jar.
7. Garnish with chopped parsley and za'atar.

Notes

This will not do very well in the lunch boxes. You can prepare it 15 minutes before eating, and it will still hold ok.  I test it by placing leftovers in the fridge, and it wasn't good after. It loses crunch and it's too much liquid from zucchini and cucumber, and of course vinaigrette. This is fantastic with pork chops, fish, or a steak. Always cut avocado just before serving. Here is how I made my rose. I need a little more practice, but it's ok, I suppose. TIP  ― Since Zoodles, cucumber, and carrots are quite long after using a spiral slicer, you may use scissors to break them into smaller spiral pieces.

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While summer still lasts, I thought to create the simple yet delicious salad to share with you all.
You might already have tried green salads with fruit or even this one before, but I never posted my version, so here you go… it’s never too late to try something new.  I made an amazing salad with Kale and Strawberries, or mixed greens with pineapple — It was an absolutely delicious combination of flavors, crunch… needless to say, both salads tasted really good!
Usually, I add strawberries or pineapple, from time to time mango, but this time, I thought since the peaches are in season this would be a fantastic combo. I got to tell you, it was very delicious, filling and delicious, indeed.

 

As far as the dressing goes, I really like my own dressing, and I tend to make almost the same dressing all the time. It’s a blend of lemon or lime juice, salt, a dash of sugar, chili powder, allspice or sometimes freshly grounded cumin, which I used for this dressing.

So let’s get started…

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Mixed Greens with Peaches — Salad

Author Sandra | Sandra's Easy Cooking

Ingredients

• 2 cups Baby Mixed Greens
• 1/2 - 1 Peach depending on the size

Dressing:

• 2 Limes
• Zest of 1 lime
• 2 Tbsp. Olive Oil
• 1/4 tsp. Salt or to taste
• 1/4 tsp. Cumin
• Pinch of Sugar

Instructions

1. Wash salad, and let it drain in the colander or use the salad spinner.
2. Combine ingredients for dressing and mix it well to combine. Drizzle over the salad, and toss it together to coat the salad with the dressing.
3. Slice a peach, and add to the salad. Drizzle with more dressing if desired and before serving sprinkle with some toasted sliced almonds, or any other nut that you have on hand for extra crunch.

Recipe Notes

The dressing could be made ahead of time. You do not have to use the whole dressing mixture, Use as much as you need. Keep it in the fridge for later for up to 10 days. Just mix and drizzle over the salad. If the lime is large and ripe use only one, but you can make extra for later. You cannot go wrong with having extra dressing ready to use for any salad. If you are making for more people, just add more greens and as many slices of peaches as you want. If you don't have almonds, you may add walnuts, peanuts or perhaps some pumpkin/sunflower seeds