Superfood Summer Salad

May 22, 2015 • Main Courses, Salads • Views: 1061

 

This is a simple and delicious salad where all the ingredients just work so well together. It takes only 10 minutes to make and goes well with a BBQ, or is a perfect meal in it self with a broad spectrum of vitamins and minerals.

 Ingredients

  • A few handfuls of Lambs lettuce
  • A few handfuls of steamed and cooled broccoli stems that have cooled to room temperature.
  • A few handful of steamed French beans that have already cooled to room temperature
  • A cup of cooked red quinoa
  • A cup of mixed pumpkin and sunflower seeds.

Instructions

Steam stems of broccoli, French beans and either let them cool naturally or blanche them in iced water immediately after cooking because it gives them a fabulous crunchy texture.

Place the washed lambs lettuce as a base and add the quinoa, French beans, broccoli stems and finally sprinkle the seeds on last to add a crunch and additional protein and fibre. You may add your dressing just before eating and I prefer to use a simple mix of apple cider vinegar with extra virgin olive oil with the juice of one lemon, and season to taste.

 

Benefits

This salad is simple to prepare and is packed full of naturally occurring gluten free protein. Quinoa, which is basically a seed and benefits with good amounts iron and B vitamins, magnesium, potassium, phosphorus, vitamin E and plant fibre. Quinoa is one of only foods that are considered to be a complete protein and comprises of all pernine essential amino acids. I have used the red quinoa in this dish to add depth of colour as it is important to eat a rainbow of colourful foods in the diet to absorb more vitamins and minerals.

Broccoli has many wide spread benefits, and super-nutrients that support optimal body health. Broccoli belongs to the cruciferous vegetable family which is one of the food groups we should be consuming on a daily bases. Research states that cruciferous vegetables can help protect against the following conditions such as arthritis, cancer, blood pressure, diabetes type 2.

Lambs lettuce is one of the most nutritious lettuce varieties there is, and it has a wonderful nutty flavour which is packed full of vitamin C, and antioxidants, Vitamin A, B, iron, potassium, and copper. Potassium helps regulate blood pressure, while copper helps balance cholesterol.

Pumpkin and sunflower seeds provide plenty of iron and fibre while adding a crunch to the texture of this delicious summer salad.

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