Wellness Salad
I believe in the power of food to heal, if not literally, most certainly subconsciously!
After a bout of tonsillitis and laryngitis, I craved a big salad to give my body an injection of vitamins, minerals, and antioxidants, and so my ‘Wellness Salad’ was born! I am thrilled with the result—it is bursting with nutritious ingredients, delicious flavours, and plenty of texture… and it looks beautiful, too!
Nutrition Powerhouses
The ingredient list is long, but it is definitely worth it when you consider the combined wellness profiles of kale, broccoli, spinach, parsley, mint, lemon, garlic, edamame beans and almonds. The following list of vitamins, minerals and antioxidants found in the main ingredients and what they contribute to our bodies is impressive:
Vitamin A: kale, spinach, and parsley - vision, immune function, and skin health
Vitamin C: broccoli, spinach, parsley, lemon - immune function, collagen production, and antioxidant activity
Vitamin K: kale, spinach, and parsley, essential for blood clotting and bone health
B Vitamins: including folate (found in spinach and broccoli) and B6 (found in spinach, parsley, and almonds), which are important for energy metabolism and nerve function
Vitamin E: almonds - antioxidant and supports immune function and skin health
Calcium: kale, spinach, and almonds are good sources of calcium - essential for bone health and muscle function
Potassium: spinach, broccoli, and edamame beans - heart health, blood pressure regulation, and nerve function.
Magnesium: spinach, almonds, and edamame beans - muscle function, energy production, and bone health
Iron: spinach and edamame beans contain iron - oxygen transportation in the blood and energy metabolism
Fibre: kale, broccoli, spinach, and edamame beans - digestive health and regulation of blood sugar levels
Flavonoids: parsley, basil, and lemon - antioxidant and anti-inflammatory properties
Sulforaphane: broccoli - cancer prevention and detoxification
Lutein and Zeaxanthin: spinach - eye health
Allicin: Garlic - antimicrobial and heart protection
Preparation is Key
I admit, this salad does take a little bit longer to prepare than most, but the results are well worth it!
To prepare the broccoli, I like to shave the ends of the flower heads with a sharp knife down to the harder stalk section. With the kale, I recommend chopping it finer than what you see in the photo above unless you like that strong kale flavour and chew factor! You can roughly chop the spinach and rocket or leave them whole if you prefer a more rustic salad.
I like to use natural almonds and chop them roughly. Pistachios also work well, either whole or roughly chopped. A few whole nuts are a nice addition to the pomegranate airls for decoration at the end.
One trick I like to do is to make up a big batch, as described below and add the dressing as I use the salad. The recipe below will serve my family for a meal and then typically enough for two lunches (it makes a great lunch by adding avocado, tinned tuna, or chicken). I keep the unused dressing in a glass jar in the fridge. It lasts well for a week and can be used in my Green Goddess Salad.
A great time-saving step is to use frozen edamame beans, which are found in most supermarkets. They are shelled and can be blanched quickly in the microwave in a few minutes.
Wellness Salad
Ingredients
Instructions
- To make the dressing, combine all ingredients in a blender and blend until smooth. You will have too much for the salad, so store the leftovers in a jar in the fridge for up to a week.
- Place all salad ingredients in a large bowl.
- Pour dressing over salad and mix well. Enjoy!
Please note: The nutritional information is included as a guide only.
