Wholesome Super World Salad

Wholesome Super World Salad

Boost your health defences with this nutrient filled Wholesome Super World Salad that truly encompasses the ‘eat the rainbow’ ethos. This contains lots of colourful fruits and vegetables, these provide an amazing array anticancer of plant vitamins and minerals.

Key ingredients:

The variety of ingredients in this one is vast but I’ll pull out some key foods that pack a punch when it comes to loading up on nourishment.

Red pepper, the brightest of all, contains beta carotenes which are anticancer nutrients and good for eye health too. Did you know though, that a green pepper has a higher concentration of vitamin C than a orange?

Sauerkraut is an excellent addition to salads too as this fermented food is fantastic for enhancing your gut bacteria. It’s a cancerous warrior – but not good during cancer treatment. Download the app for my simple sauerkraut recipe.

Alfalfa sprouts are a great addition to any salad as they have very high levels of calcium. Any ‘living foods’ such as sprouted seeds will have higher concentrations of vitamins and minerals.

Maybe you could try growing your own on the kitchen window sill? One of the easiest and best things you can do for your health. Find out how to grow your own sprouted seeds here.

The coconut yogurt is a dressing thickener, makes your salad even more solid, but if you prefer lighter dressings, its good without too.


RECIPE

Wholesome Super World Salad

Wholesome Super World Salad

This Wholesome Super World Salad is the perfect quick lunch or light dinner to share with family and friends. Simply increase the ingredients to suit.

Serves: 4

Time to create: 35 mins

Gluten Free, Dairy Free, Vegetarian, Nut Free 

INGREDIENTS

Salad:

Dressing:

METHOD

  1. Rinse the quinoa with fresh water, place in a pan of boiling water and simmer for 15-18mins. Once cooked, drain any excess water.
  2. Wash the salad leaves and spinach, roughly chop and place in a large salad bowl with the quinoa.
  3. Deseed the pepper and cut into thin strips. Peel and finely slice the red onion. Finely slice the courgette.
  4. Cut the pomegranate in half and hold over a large bowl, with a wooden spoon, bash to knock the seeds out, pick out any bitter yellow membrane. Add the above prepared vegetables to the bowl and mix well.
  5. Cut the pear and apple into 1/4’s and remove the cores, slice into slim wedges and add to the bowl.
  6. Peel, de-stone the avocado and slice. Add to the salad along with the hemp and pumpkin seeds, alfalfa sprouts.
  7. In a blender make the salad dressing: finely chop the garlic, add lemon juice, honey, coconut oil, basil and seasoning and blend until smooth. Drizzle over the salad and toss well.
  8. Top with the sauerkraut to the side.

Nutritional Value

Super Salad (no dressing)
Amount Per Serving
% Daily Value *

calories 309
Total Fat10 g ( 15 % )
– Saturated Fat1 g ( 5 % )
– Monounsaturated Fat4 g
– Polyunsaturated Fat2 g
– Trans Fat0 g
– Cholesterol0 mg ( 0 % )
Sodium166 mg ( 7 % )
Potassium937 mg ( 27 % )
Total Carbohydrate48 g ( 16 % )
Dietary Fiber13 g ( 53 % )
Sugars15 g
Protein10 g ( 20% )
Vitamin A91 %
Vitamin C111 %
Calcium10 %
Iron28 %
Super Salad Dressing
Amount Per Serving
% Daily Value *

calories 187
Total Fat20 g ( 31 % )
– Saturated Fat4 g ( 20 % )
– Monounsaturated Fat14 g
– Polyunsaturated Fat2 g
– Trans Fat0 g
– Cholesterol0 mg ( 0 % )
Sodium1mg ( 0 % )
Potassium13 mg ( 0 % )
Total Carbohydrate3 g ( 1 % )
Dietary Fiber0 g ( 0 % )
Sugars2 g
Protein0 g ( 0% )
Vitamin A1 %
Vitamin C6 %
Calcium0 %
Iron1 %


Wholesome World provides digital access to healthy lifestyle information and medical research. Download the app here.