Raw superfood salad by The Healthy Chef
I love this salad. I go through phases in the recipes I create and get inspired by fresh seasonal foods, the weather and how my body feels. This salad has been my lunch for the last couple of days and it’s delicious, simple to make and keeps really well for a few days in the fridge. I can feel my body soaking up the goodness and you will too.
Green super foods such as kale and spinach help to increase alkalinity in your body. They are also rich in vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes. Almonds and pumpkin seeds are high in minerals including magnesium, manganese, copper, iron and zinc. Zinc is responsible for healthy immune function by helping the growth and development of white blood cells. Pumpkin seeds are also high in the amino acid tryptophan that helps to make serotonin – the feel good hormone responsible for feelings of wellbeing. Pineapples are a rich source of B group vitamins including thiamine (B1) and B6, which are vital for energy metabolism and nerve function. Turmeric is rich in curcumin, a phytochemical with anti-inflammatory properties.
250 g kale (choose from curly kale or Tuscan flat leaf cavolo nero)
1 bunch parsley, chopped
1 bunch mint, chopped
2 handfuls baby spinach leaves
Juice from 1 lemon
1 teaspoon ground black pepper
Pinch sea salt
2 tablespoons cold pressed olive oil
125 g fresh blueberries
1/2 small ripe pineapple, peeled and chopped
2 handfuls almonds – your choice raw, roasted or activated. I love using tamari almonds that I’ve roughly chopped.
1 handful pumpkin seeds
- Wash kale and remove the tough inner stem.
- Shred the leaves and place into a large mixing bowl.
- Add a little salt, pepper and the juice of 1 lemon plus the olive oil.
- Massage the the leaves for 1 – 2 minutes or until the kale has slightly collapsed and softened.
- Add the spinach and fresh chopped parsley and mint.
- Add pineapple, blueberry, pumpkin seed and almonds then pour over a little turmeric dressing.
- Toss through gently until the aromatics are evenly distributed through the salad.
- Divide between serving bowls and enjoy.
4 tablespoons cold pressed olive oil
1 teaspoon fresh grated or ground turmeric
1 teaspoon fresh grated ginger
Juice from 1/2 lemon
1 teaspoon raw honey
pinch sea salt and black pepper
Combine dressing ingredients into a small jar and mix well until combined.
Taste and adjust to your requirements.
Refrigerate until needed.
This recipe is from The Healthy Chef by Teresa Cutter. Teresa is a classically trained chef, nutritionist, author, accredited fitness trainer and media personality. She shares her recipes and knowledge via The Healthy Chef website, TV appearances, cooking demonstrations and print and online articles.