Eat the colors of the rainbow with my Superfood Salad that will help keep you looking and feeling great!
Are you looking for a salad recipe that tastes great, is easy to make and will help keep you looking and feeling great? This salad is packed with superfoods like avocados, spinach and pomegranates, which are nutritionally dense foods that are beneficial for your health.
Superfoods are chock full of vitamins, minerals and antioxidants that have a wide range of positive effects on your health. Why are antioxidants important? Because they help fight damage from disease-causing molecules called free radicals. Increasing the amount of antioxidants in your diet can help counteract your risk of developing chronic diseases like cancer, heart disease, Alzheimer’s disease and Parkinson’s disease.
When assembling a salad, it’s important to eat a wide variety of produce as differently colored fruits and vegetables contain different phytonutrients. Phytonutrients are plant-based chemicals which aid in preventing disease.
For example, some red fruits and veggies (like tomatoes, watermelon, pink grapefruit, and guava) are rich in lycopene, which helps protect your body from certain cancers, as well as heart and lung disease.
Purple, red, and blue fruits and veggies (like berries, plums, cherries, pomegranates, red cabbage, red peppers, eggplant, and beets) are typically rich in anthocyanins, which help delay aging and promote heart health.
Most orange and yellow fruits and veggies (like butternut squash, sweet potatoes, carrots, apricots, and mangos) are rich in carotenoids, which help boost immunity and keep your eyes, heart, skin and teeth healthy. Fruits and veggies that are green (like broccoli, Brussels sprouts, spinach, and kale) can contain compounds that help the body fight against toxins and different forms of cancer. Many of them are high in vitamins and minerals that help protect your eyesight and ward off heart disease. They can also help to keep your eyes, joints, skin, and hair young and healthy.
White fruits and vegetables (like cauliflower, bananas, garlic and onions) contain anthoxanthins, which lower your cholesterol and blood pressure and may help reduce your risk of heart disease.
Now you can see why experts commonly recommend eating the colors of the rainbow! Dig in to my Superfood Salad and enjoy! This recipe is just one of the many nutritious and delicious dishes in my cookbook Cooking Well: Anti-Aging- Over 100 Easy Recipes for Health, Wellness & Longevity. Do you recognize the recipe on the cover?
Recipe
Superfood Salad
Eat the colors of the rainbow with my Superfood Salad that will help keep you looking and feeling great!
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Servings: 8
Calories: 151kcal
Ingredients
- 5 ounces baby spinach, rinsed and dried
- 5 ounces watercress, rinsed and dried
- 2 oranges
- 2 Hass avocadoes, peeled and sliced
- 1 cup pomegranate seeds, from 1 medium pomegranate
Dressing:
- 2 tablespoons fresh orange juice
- 1 teaspoon sherry vinegar
- 1 teaspoon Dijon mustard
- 2 tablespoons extra virgin olive oil
- Kosher salt and freshly ground black pepper
Instructions
- Place the spinach and watercress in a large salad bowl.
- Cut the ends off the oranges. Then place each orange cut side down on a cutting board and carefully slice the skin off. Once the skin is removed, cut the orange segments out from between the membranes with a small knife. Work over a bowl so that you can collect any juices. Squeeze all of the juice out of the remaining orange membranes- you should have about 2 tablespoons of juice.
- To make the dressing, whisk two tablespoons of the collected orange juice with the vinegar, mustard and olive oil. Season the dressing with salt and pepper to taste.
- Toss the greens with ¾ of the dressing. Arrange the avocado and orange slices on top of the greens and garnish with pomegranate seeds. Drizzle the remaining dressing over the top.
Nutrition
Serving: 0g | Calories: 151kcal | Carbohydrates: 13.5g | Protein: 2.6g | Fat: 10.4g | Saturated Fat: 1.6g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 32mg | Potassium: 0mg | Fiber: 5.5g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
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Arman @ thebigmansworld says
That looks INSANE Sonali- Are you sure you're not in Australia- That screams Summer!
sonaliruder says
Haha, let me check my GPS! Thanks Arman 🙂
Alanna says
YES to adding the most color as possible. This salad is stunning! Who wouldn't want to eat more salad when it looks like this??
sonaliruder says
Thanks Alanna, that's so sweet!
Rebecca Pytell says
Yum! Simple looking and colorful salads with that punch of nutrition are just what everyone needs!
sonaliruder says
Thanks Rebecca, I totally agree!
Lisa Lin says
I always love to make my salad as colorful as possible. Not only is it visually appealing, but I know I'm going to get a good mix of nutrients in my meal! Love the colors of this superfood salad!
sonaliruder says
Thanks Lisa! We're definitely on the same page when it comes to colorful salads 🙂