A nutrient-dense and delightful superfood salad

Whole Foods Superfood Salad

Whole Foods superfood salad, November, 2011

This recipe is similar to a wonderful packaged salad I bought at a Whole Foods Market, and it inspired my interest in superfoods. Superfoods are nutrient-dense and often contain antioxidant vitamins (which can protect against cancer, heart disease, and even the flu), minerals, phytonutrients (may be beneficial but are not officially recognized as essential), fiber, and others. In general, fresh, colorful, and minimally processed foods tend to be nutrient-dense. Although eating superfoods might not produce quick miracle cures, stacking a bunch of them together in a delicious salad can’t hurt.

Substitutions are included in the recipe, in case some of the ingredients are hard to find. Some of the more exotic ingredients are goji berries, acai juice, dried mulberries, and cacao nibs. Goji (“go-gee”) berries are of Asian origin. They’re sold dried and they look like small orange-red raisins. Acai  (“ah-sigh-ee) juice is made from a South American berry. Dried mulberries can be purchased from Amazon.com or Nuts Online. Cacao nibs are minimally processed, unsweetened bits of cocoa beans and can also be purchased at Nuts Online.

Whole Foods Superfood Salad
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Recipe type: Salad
Author:
Prep time:
Cook time:
Total time:
Serves: 2
Ingredients
  • SALAD INGREDIENTS
  • 1/3 cup goji berries
  • 1/3 cup dried mulberries (or dried blueberries)
  • 1/3 cup golden raisins
  • 2 tablespoons cacao nibs
  • 1/3 cup cashew pieces
  • 1 5-ounce package greens mix (baby kales, if available); about 4 cups
  • 1/2 cup barley (or quinoa, for gluten-free), cooked, drained, and cooled (see NOTE)
  • 1 cup cherry or grape tomatoes, halved
  • 1/4 red onion, sliced
  • DRESSING INGREDIENTS
  • 1/2 cup plain yogurt
  • 2 tablespoons acai (or pomegranate) juice
  • 2 teaspoons brown rice syrup (or honey or agave syrup)
  • 1 teaspoon Dijon mustard
Instructions
  1. In a small bowl, mix together goji berries, mulberries or blueberries, raisins, cacao nibs, and cashews.
  2. In a large salad bowl or two serving-sized bowls, layer the salad greens, dried mix, barley or quinoa, tomatoes, and red onion.
  3. Place dressing ingredients in a small bowl and whisk together. Pour over salad and serve immediately, or serve dressing on the side.
Calories: 641 Fat: 20g; Saturated fat: 5g; Unsaturated fat: 0g Carbohydrates: Carbohydrate: 103g; Sugar: 42g; Fiber: 18g; Protein: 20g; Cholesterol: 4mg.
Note
NOTE: To cook barley or quinoa, place 1/2 cup rinsed grain in 1 1/2 cups water in a small saucepan. Bring to a boil over medium heat and simmer until soft, 30-45 minutes (barley) or 15 minutes (quinoa). Drain.

 

(Recipe adapted from Louisville Courier-Journal.)

Shared at Simply Sugar & Gluten-Free Slightly Indulgent Tuesday and The Gluten-Free Homemaker’s Gluten-Free Wednesday.

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