Superfood Salad

So we have been talking superfoods for the past few weeks. Superfoods by definition are “calorie sparse and nutrient dense. They are sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.”  We have talked about kale, beets, pomegranate, and cacao, as a few of my favorite winter superfoods. The finale is an amazing superfood salad that combines all of the superfoods we have talked about, except the cacao of course. When I had this idea, I thought for sure that it wouldn’t work - it would literally be a salad that was forced. The great thing about salads though, is they really are so versatile and I do think this one works really well. I am also adding one last superfood to the mix - brussel sprouts. We first talked about brussel sprouts at the end of 2012. Check out that original post for the health benefits and an easy roasted recipe. Also, last night for dinner we had a yummy brussel sprouts slaw you could try, if you are looking for additional ways to give this superfood a try.

If you are thinking you don’t want to give this salad a try because you don’t like one (or multiple) of the ingredients, I encourage you to try it just once. Pretty please?! My husband who actually likes beets, didn’t realize that was what was in this salad. Also, he didn’t notice the sprouts at all. Not that I think you want to trick your family into vegetables, but lets be honest if I said here “try this yummy salad with sprouts and beets”, how many of you would? Many people would be more open minded to foods if they have them and don’t realize it and then think “hey that wasn’t bad”. They might try them again...

So keep reading to see how to make this salad filled with an amazing burst of nutrients and health, all in one bowl! Lets get started.

Superfood Salad

Serves 4

Ingredients:

Kale, 1 bunch

Beet, 1 (I like golden because it is less messy)

Brussel sprouts, 8-10

Pomegranate arils, ⅔ c

Pine nuts, ⅓ c

Parmesan cheese, ½ c shaved (I use a vegetable peeler)

Dressing ingredients:

Extra virgin olive oil, 3 T

Red wine vinegar, 1 T

Lemon, zest and juice of 1

Garlic powder, ¼ tsp

Shallot, 2 T minced

Salt, ½ tsp

Pepper, few grinds of fresh

Prepare and chop kale.

Better Bonus Tip: Kale is a very hardy green, so I like to chop into really small pieces.

Wash and peel beet. Grate and set aside.

Wash sprouts. Keeping the stem on as a bit of a handle, grate and set aside.

Dry roast pine nuts in a saute pan.

Mix salad ingredients: kale, shredded beet, shredded sprouts, and pomegranate arils.

Better Bonus Tip: If you missed how to de-seed a pomegranate, check that out here.

Mix dressing ingredients.

When ready to serve, top salad with toasted pine nuts, shredded cheese and dressing.  

Better Bonus Tip: Consider adding a meal protein, like chicken or quinoa - another one of my favorite superfoods.

Here is to health in 2014! Eating nutrient packed foods doesn’t have to taste like cardboard :)

~Ashley