Wholesome World Salad
Boost your health defences with this nutrient filled Wholesome 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
World Salad
This Wholesome 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:
- 120g Quinoa
- 150g Salad leaves (baby leaf greens)
- 150g Spinach
- 1 Red pepper
- 1/2 Red onion
- 1/2 Courgette
- 1 Pomegranate
- 1 Pear
- 1 Apple
- 2 tbsp Sauerkraut
- 25g Hemp seeds
- 25g Pumpkin seeds
- 1/2 Handful Alfalfa sprouts
- 1 Avocado
- Handful Fresh basil
- 1/2 tsp Black pepper
- pinch of Sea Salt
Dressing:
- 1 Garlic clove
- 2 tbsp Lemon juice
- 1 tsp Raw Honey (runny)
- 1 tbsp Coconut yogurt
- 80ml Extra virgin olive oil
METHOD
- Rinse the quinoa with fresh water, place in a pan of boiling water and simmer for 15-18mins. Once cooked, drain any excess water.
- Wash the salad leaves and spinach, roughly chop and place in a large salad bowl with the quinoa.
- Deseed the pepper and cut into thin strips. Peel and finely slice the red onion. Finely slice the courgette.
- 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.
- Cut the pear and apple into 1/4’s and remove the cores, slice into slim wedges and add to the bowl.
- Peel, de-stone the avocado and slice. Add to the salad along with the hemp and pumpkin seeds, alfalfa sprouts.
- 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.
- Top with the sauerkraut to the side.
Nutritional Value
| WW Salad (no dressing) | |
| Amount Per Serving % Daily Value * | |
| calories | 309 |
| Total Fat | 10 g ( 15 % ) |
| – Saturated Fat | 1 g ( 5 % ) |
| – Monounsaturated Fat | 4 g |
| – Polyunsaturated Fat | 2 g |
| – Trans Fat | 0 g |
| – Cholesterol | 0 mg ( 0 % ) |
| Sodium | 166 mg ( 7 % ) |
| Potassium | 937 mg ( 27 % ) |
| Total Carbohydrate | 48 g ( 16 % ) |
| Dietary Fiber | 13 g ( 53 % ) |
| Sugars | 15 g |
| Protein | 10 g ( 20% ) |
| Vitamin A | 91 % |
| Vitamin C | 111 % |
| Calcium | 10 % |
| Iron | 28 % |
| WW Salad Dressing | |
| Amount Per Serving % Daily Value * | |
| calories | 187 |
| Total Fat | 20 g ( 31 % ) |
| – Saturated Fat | 4 g ( 20 % ) |
| – Monounsaturated Fat | 14 g |
| – Polyunsaturated Fat | 2 g |
| – Trans Fat | 0 g |
| – Cholesterol | 0 mg ( 0 % ) |
| Sodium | 1mg ( 0 % ) |
| Potassium | 13 mg ( 0 % ) |
| Total Carbohydrate | 3 g ( 1 % ) |
| Dietary Fiber | 0 g ( 0 % ) |
| Sugars | 2 g |
| Protein | 0 g ( 0% ) |
| Vitamin A | 1 % |
| Vitamin C | 6 % |
| Calcium | 0 % |
| Iron | 1 % |
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