Quick & Easy Superfood Energy Salads
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Leafy greens are nutrient-dense and one of the healthiest foods you can eat. They are a vital source of antioxidants, fibre and phytonutrients, help prevent disease, and promote healthy digestion, brain and heart health.
The phytonutrients that give red and purple vegetables their colour come along with powerful health benefits. Deeper, richer colours means the vegetables is rich in phytonutrients such as antioxidants, vitamins, and minerals and these nutrients have been shown to help prevent cancer, fight chronic illnesses, and strengthen the immune system.
Red vegetables get their colour from lycopene and anthocyanin. Lycopene is an important antioxidant that has been shown to reduce heart disease, promote healthy eyes and help fight infection. Anthocyanins, which are also found in purple vegetables such as purple cabbage, help protect the liver, reduce blood pressure and have anti-inflammatory properties.
The nutrients help our bodies in many different ways, from reducing the risk of macular degenerations to protecting the bones. Much like leafy greens, green vegetables are typically high in vitamin C and contain vitamin A, K, calcium, potassium and iron, and of course, are an excellent source of fibre. Cabbage, sprouts and broccoli are particularly nutrient-rich so try including those as often as possible, especially broccoli. The many nutrients found in green vegetables are important for a healthy immune system, cardiovascular health and disease prevention.
There are so many more you can add to salads, think fennel, endive, fresh herbs, kohlrabi, turnip, artichoke and watercress, to name a few! I talked about this a lot in my post on eating an anti-inflammatory diet. Eating healthy fats helps keep your metabolism functioning, protects the brain, helps keep you full, helps keep blood sugar levels stable , reduces the risk of heart disease and cancer, helps lower cholesterol and more.
This will provide the energizing complex carbs you need for energy and some added protein.http://nn.threadsol.com/40153-how-to-install.php
Twelve Superfoods Salad
Whole grains are typically high in fibre, B vitamins such as thiamin, riboflavin, niacin and folate and minerals iron, magnesium and selenium. Beans and legumes are an excellent low-fat source of complex carbohydrates and protein. A sea vegetable? Sea vegetables are one of my favourite additions to salads, soups and even smoothies. Iodine is important for helping the body to create thyroid hormones which affect everything from metabolism to digestion, mood and immunity. The only way we can get iodine is through out diet and unfortunately iodine deficiency is quite common today.
In addition to the iodine and individual benefits they offer, sea vegetables also have antibiotic and antibacterial properties, support healthy digestion and reduce cholesterol. You can use kelp, nori or dulse for salads and other sea veggies include wakame, spirulina, chlorella and arame, which are great in soups and smoothies. Dulse is a good source of vitamin E, C and B. I keep a container of dried kelp flakes on my counter and use it much like salt and it goes on just about everything I eat.
This is also a great way to reduce your sodium intake. There are so many choices! My favourite ingredients for creating your own salad dressings are:. If you want to add some colourful fruit, I would recommend:. This guide to rainbow salad is just a reminder to build your everyday salads with lots of different colours and to get creative and have some fun with them.
Green Strawberry Salad with Mixed Nuts and Chia Seed Dressing
When creating everyday salads, try using this rough guideline depending on your nutritional needs at the time:. Small side salad. Large side salad. Entree salad. To make these salads in minutes, I like to prep most of the ingredients ahead of time. That way I can mix and match ingredients all week for quick and easy meals.
You can find all my weekly food prep posts here for ideas. Keywords: rainbow salad, everyday, healthy, best, easy, vegetarian, plant-based. About Deryn. Connect with me on Instagram , Facebook and Pinterest and read more about me here. Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. I am always looking for new salad ideas, as my husband and I love them. I love that you explain the health benefits as well. Thank you for the post! Kimchi adds so much flavor, texture, and color to food.
The crunch and sourness are especially delightful in this Kimchi Kale Salad made with avocado, massaged kale, chickpeas, and roasted sweet potatoes — which all happen to be superfoods as well.
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Real chocolate — the kind believed to hold magical, or even divine, properties. After all, we have been hearing that a little bit of dark chocolate is good for the heart and definitely for the soul. This Homemade Dark Chocolate Chunks recipe lets you control the amount of sweetness and salt in your chocolate. Cauliflower and avocado are both nutritional powerhouses and these Roasted Cauliflower and Avocado Cream Pitas are the most delicious way to eat healthy.
The spiced roasted cauliflower and avocado cream are a harmonious flavor combination that tastes good on absolutely anything. This Forbidden Rice Salad is easy, quick, and guaranteed to impress. Black rice has a roasted nutty flavor and pairs well with all sorts of veggies and greens.
- Healthy Super foods Salad Wraps (Vegan, Gluten Free);
- Comfort Girl No. 4.
- Full-Body Flexibility.
The ginger miso dressing goes perfectly with the sweet potatoes and nutty rice. Kale and quinoa are both superfoods. When you put them together with healthy black beans in this Spicy Kale and Quinoa Black Bean Salad , you have a nutritional trifecta! Chia seeds are very healthy and berries are also superfoods. This Chia Pudding with Blueberries is creamy, sweet and nourishing. These Plantain Sweet Potato Tacos with Guacamole are exactly as they sound — stuffed with plantains, sweet potatoes and black beans and topped with a simple guacamole.
Is it cake? Is it a brownie? Whatever you call it, this Chocolate Einkorn Cake is delicious. Did you know that coconut flour makes a thick and delicious gluten and grain-free porridge?
43 Best Superfood Salad images in | Veg recipes, Eating clean, Healthy eating
Forget about your run-of-the-mill oatmeal and try this yummy, easy breakfast of Coconut Flour Porridge instead! A recipe that begs for sweet toppings and a flowing river of maple syrup.
Yet, of course, it still has to be healthy. They fill you up with Omega rich flax all while still tasting delicious alongside some fresh fruit and a cup of coffee or tea. They are whole-foods, plant-based and so delicious. Serve with the mint tahini dressing which is delicious and also healthy.
This recipe serves two large salads and is vegan, protein-packed and nut-free with a gluten-free option available. You may be wondering how apple pie can be a superfood? It is as nutritious as it is tasty! It is also lovely topped with coconut yogurt.
30 Superfoods For Weight Loss
Avocados are superfoods and we are so happy about that. These Avocado and Veggie Spring Rolls are so delicious. Filled with crunchy veggies and creamy avocado with lots of Asian flavors, we recommend making a lot because these are going to disappear before your eyes. This Broccoli and Coconut Soup is a vibrant, delicious and highly nutritious combination of broccoli, spinach, lemon, ginger, and coconut milk that will warm you and nourish you through the cooler winter months or just anytime you need to warm up inside.
This Wild Rice Salad is so pretty and so good for you. Spice up your usual salad life with this tasty combination of wild rice, sweet potato, orange, cherries, and pecans. These Black Bean Hemp Burgers are so perfect for lunch, dinner, snack, even breakfast. When served warm, this Green Bean and Wild Rice Salad is hearty enough to eat during even the coldest winter months and it has several superfoods in it.