Simple Superfoods Salad

This Superfoods salad is an easy and delicious way to add more nutrients to your diet. This delicious salad is loaded with leafy green kale, chia seeds, and other incredible superfoods like sprouted grains. It's perfect for lunch or meal prep and will keep you full all day long.

Healthy eating doesn't have to be time-consuming. There are so many fresh flavors to be enjoyed, and a salad is an excellent way to do that. Superfood salads are more than just a typical salad; they are made with intentionally nutrient-dense foods that support your health.

One of the best things about Superfood Salad recipes is that there's no one way to make them. You can use your favorite ingredients, get creative with garnishes and use leftovers. In addition, it's an excellent opportunity to browse your local farmers market for in-season vegetables that will taste amazing in your meal.

What's in a superfood salad?

A solid base

Kale leaves are the base and boast a ton of nutrients such as Vitamin C, Vitamin K, and antioxidants. You can also use spinach or a blend of greens. These dark leafy greens are an excellent alternative to Iceberg lettuce because they have many more nutritional benefits and fiber.

Fruit, vegetables, and grains

Fruits and vegetables are a staple in superfood salads. They add vitamins and also exciting flavors that make these salads so good. For example, strawberries are high in antioxidants like Vitamin C. They have also been known to help regulate blood sugar levels, improve cholesterol and contribute to circulatory health. Mix and match your favorite fruits and vegetables to make this salad something you enjoy. Grains are also an essential part of these salads as they all bulk, fiber, folate, iron, and zinc. You can also add your choices of aromatics, such as chopped green onions, parsley, or dill.

High-quality add-ins

One thing that sets superfood salads apart is your intentions when making them. Choosing ingredients based on their nutritional value makes these salads unique.

Nuts and seeds are significant sources of healthy fats. I used walnuts which are high in Vitamin E and polyphenols. They also have anti-inflammatory properties, not to mention that they add a tasty crunch to this salad.

Chia seeds are low in calories and carbohydrates but don't let that fool you! They're packed with fiber, protein, calcium, manganese, magnesium, and phosphorus- A true superfood! You can also use pepitas, sunflower seeds, or sliced almonds.

Why you'll love it

Healthy- This salad is full of nutritious veggies and healthy fats. It can be tailored to your liking and perfect as a meal or a side dish.

Easy- This dish comes together in no time! It's simple enough to make for lunch or dinner. Feel free to add flair to this meal by switching up the fruit or nuts. It's a great way to reduce food waste in the fridge and make mealtime more exciting.

Filling- This salad is very filling. It's not just lettuce and tomato wedges; it's full of healthy food that comes together for a balanced meal. The sprouted grains are rich in fiber which helps you stay feeling full longer than you would with just vegetables alone. 

Ingredients

Kale-Kale is a dark leafy green with lots of nutritional benefits. If you've been put off by kale in the past, this is a great way to ease back into it. Check out my information below to learn how to make kale less bitter and more enjoyable in the salad! You can also swap kale for spinach or use a mixture of both.

Olive oil-Olive oil is used more than once in this recipe. Once for the salad and once for the delicious dressing. This is the time to break out that good olive oil with the flavor you love. 

Fresh Veggies- I used cucumbers and broccoli florets for this recipe. They're healthy and add a nice crunch to this salad. Feel free to use these in addition to your favorites, such as edamame, shredded carrots, grape tomatoes, and red bell peppers.

Fresh Fruit-I used blood orange and strawberries. The blood orange adds a subtle sweetness and a hint of tartness to the salad. Strawberries are always a delicious addition to salads and pair well with greens. Feel free to use navel oranges and add sliced grapes, blueberries, or apple slices. 

Chia Seeds- Small but mighty, chia seeds are full of fiber and help support digestive health. They don't taste like much, so they're a great addition to things like smoothies and salad dressing. They're likely to settle on the bottom of your jar or bowl, so just be sure to mix up the extra dressing before pouring it over your salad.

Sprouted Grains- I used sprouted white winter wheat for this recipe. This wheat is typically planted in the fall and harvested in late spring. Sprouted white winter wheat is milder in flavor than other varieties. Like most sprouted grains, it boasts a myriad of health benefits. These grains add great texture and flavor to this salad. For a complete guide to sprouted grains, check out this How-To article I wrote all about sprouted grains!

Hard Boiled Egg-A hardboiled egg on the side of this dish is a great way to add protein! These can be prepped and kept in the fridge, ready to go whenever you need them. Add a sprinkle of salt and pepper to bring out the flavor.

Fresh-squeezed orange juice-Orange juice gives this dressing a bright citrus flavor. It pairs perfectly with the leafy greens and adds vibrance to the whole dish. Look for fresh juices rather than those loaded up with sugar. They will be sweet but won't taste as orangey as freshly squeezed juice.

Balsamic vinegar-This acidic element adds so much flavor to your dressing. It has a hint of sweetness but a darker complex flavor that takes the sauce to the next level.

Dijon mustard- I love adding a little dijon to dressings as it brightens up the flavors and gives them a bit of creaminess. It also acts as an emulsifier in the dressing.

Garlic- I used minced garlic in this recipe because I love the fresh taste.. It adds a nice savory element and livens up every bite. Alternatively, you could use a little garlic paste. Honey- Honey is the ultimate way to add sweetness to dressings and also helps thicken them. I love raw honey because it tastes pure, not just sugary sweetness.

The trick to making kale less bitter

Many people are put off of kale because it's so bitter. But, there's a great trick to make it more palatable.

To make kale less bitter, massage your kale with extra virgin olive oil and a sprinkle of salt. Don't massage for long or use too much oil, as this can cause your kale leaves to become mushy. Just a few minutes will impart flavor and remove some of the bitterness.

I recommend Moire's PDO Kalamata Extra Virgin Olive Oil which has a protected designation of origin (PDO) for this recipe. This distinction is actually quite difficult to achieve as the product must be grown and packaged in a specific geographic location of significance based on the type of product.

In regards to EVOO, their PDO is in Kalamata, Greece, an area that has become well-known and important in the olive oil world. Therefore, these olives are grown, pressed, produced, bottled, and sealed in the area. Strict requirements and regulations are required to get a PDO, thus guaranteeing that you are using 100% pure and authentic EVOO.

How to make a superfood salad

Once you've cut and prepared all the ingredients, the hard work is done! If you're prepping this salad ahead, leave the fruit and dressing off. They can get mushy and make the greens soggy, so keep them in separate containers until ready to serve.

• Start with your greens base- Place them into a large bowl, add a sprinkle of salt and oil, and massage the kale to remove bitterness.
• Add your sprouted grains- Then, add in your veggies and fruit. You can leave the salad in sections or toss it all together.
• Pour in the salad dressing- Mix all the dressing ingredients in a bowl with a whisk or add to a mason jar and shake vigorously. Pour the dressing over your salad,  give it a quick toss to coat, and it's ready to eat. Serve immediately for the best flavor.

Tips

• Choose fresh ingredients. Be sure to look for firm fruits and veggies with vibrant coloring for the best taste.
• Tuscan kale has thinner leaves compared to curly kale. While both work for this salad, Tuscan kale is more palatable and tender, making it ideal for this recipe.
• Choose your favorite grain. I choose sprouted white winter wheat, but various grains will work, including sprouted quinoa.

If sprouted grains are your thing, and you love them in salads, let me give you a few more ideas!

• This Shrimp Buddha Bowl with sprouted Einkorn is amazing.
• Or how about a Mediterranean Kale Salad with Sprouted Spelt. Also very healthy and delicious!
• Have you ever tried Sprouted Quinoa Salad? It's not only gorgeous, but it's also a fantastic source of vitamins!

Superfood Salad FAQ