How To Build A Valuable Health Crammed Salad
Want a delicious salad that fills you up? Beyond its ample nutritional value and great taste, I have a recipe that’s pretty easy on the eyes too. You are going to love my Merry Berry Salad chock full of a broad selection of healthy reds, greens and oranges from nature’s rainbow. For the protein component we’re adding quinoa. Kitchology’s Eat.Better app also has lots of appetizing options.
To give you a clearer idea of just how healthy this meal is, look closer at the benefits you’ll get from digging in:
According to the world’s healthiest foods database, cranberries offer antioxidants, anti-inflammatory and anti-cancer health benefits. They are a great source of Vitamin C, dietary fiber, manganese, Vitamins E and K, copper and pantothenic acid.
One cup of this super-grain offers 8gr of protein, 5gr of fiber and many minerals and vitamins. Recall, it’s gluten free and therefore safe for gluten sufferers.
Beyond the great crunchy taste, carrots are high in fiber, Vitamin A and beta-carotene. They also help protect the skin from sun damage and slow down the aging of cells.
Highly nutritional spinach is extremely rich in many vitamins and minerals and has anti-oxidant properties. Personally, I choose it for it’s magnesium, folate, iron and calcium. Did you know it contributes to healthy skin and beauty?
Raw nuts satisfy hunger. What’s special about walnuts is their positive effect on brain health. Nuts are rich in neuroprotective compounds like folate and omega-3 healthy fats, supporting cognitive and motor brain functioning.
1/2 Cup Cranberries (1 Whole Cranberry Fruit)
2 Medium Size Carrots
1 Cup Quinoa (cooked)
3 Handfuls of Baby Spinach
1/3 Cup Chopped Walnuts
1/2 Cup Strawberries
3 tbsp Extra Virgin Olive Oil
a Squeeze of Fresh Lemon Juice
2 tbsp Balsamic Vinegar
1/2 tea spoon Black Pepper Ground
2 tea spoons Himalayan Salt
Prepare 1/2 cup of Quinoa as directed on the box. Cooked it will yield a full cup.
In the meantime, prepare the dressing. All all dressing ingredients to a blender and mix until creamy.
In a large bowl, add the fresh spinach leaves (you can also chop them).
Peel the carrots and shred, if you have a vegetable shredder. If not, slice into thin long strips.
Once the quinoa is finished, let it cool off a bit.
In the meantime, add the carrots, walnuts and cranberries to the bowl of spinach. Pour over the dressing and mix well.
When plating, start with quinoa as the base and pile the mixed veggies on top.
Serve as is or mixed, depending on your preference.
Serve and enjoy the full benefits of this incredible dish with a friend. It serves 2.
What’s your favorite fulfilling #salad? Share your thoughts with us @Kitchology and @Kitchenchick123.