3 superfood salads perfect for spring

You’ve probably heard of superfoods, but do you know how to pack as many as possible into one delicious bowl? Below, we dive into what makes a superfood and our favourite ways to turn them into a superfood salad.

What is a superfood?

Although certain foods are more nutrient-dense than others, there's no single food that can meet all of your nutritional needs. It’s important to have a balanced diet with many different fruits, vegetables and sources of protein. That said, some foods are often referred to as “superfoods” because they pack a hell of a nutritional punch, even in small amounts. Some of the better-known green superfoods include spinach and kale. Berries, legumes, nuts and seeds also get the superfood tick of approval, as does your favourite healthy-fat brunch buddy, avocado.

The health benefits of superfoods

Superfoods typically come with a high amount of nutrients for fewer calories. Those that are high in antioxidants and flavonoids, like berries and spirulina, help to prevent heart disease and decrease inflammation.

That’s not to say you can eat whatever you want and sprinkle a few berries or superfood greens on top. Instead, you should be adding more superfoods, or even greens powder, into a balanced diet. And the superfood salads below are great examples of how.

Superfood salad recipes

Avocado quinoa salad

Combine two heavyweight superfoods – avocado and quinoa – as the base for a tasty salad with plenty of zing (serves 2, or 4 as a side dish). Quinoa earns its superfood stripes by being a complete protein. This means it contains all nine of the essential amino acids the body can’t produce on its own.

Ingredients

·     1 ½ cups of cooked quinoa

·     2 Haas avocados (diced)

·     1 large heirloom tomato (diced)

·     2 miniature cucumbers (diced)

·     1 lime (for juice)

·     1/3 cup chopped coriander

·     1/3 cup chopped red onion

·     1 jalapeño (keep the seeds for spice)

·     1 tsp extra virgin olive oil

·     Salt, to taste

Method

1. Combine all ingredients (except lime and salt) in a large bowl.

2. Season with salt and lime juice.

3. Multiply ingredients for more servings.

Jamie’s superfood salad

A tasty salad containing too many superfoods to count. With sweet potato, cinnamon, olive oil, quinoa, avocado, sprouts and pomegranate, this superfood salad is bursting with nutrients and flavour. It serves 6 and is hearty enough to take centre stage on any outdoor table.

Ingredients

·     2 sweet potatoes (350g each)

·     1 pinch dried chilli flakes

·     1 pinch ground coriander

·     1 pinch ground cinnamon

·     200g quinoa

·     320g broccoli

·     35g mixed nuts (walnuts, almonds, Brazil)

·     40g mixed sprouts

·     1 punnet of cress

·     30g fresh coriander

·     1 red chilli

·     1 avocado

·     2g feta cheese

·     1 pomegranate

·     2 limes

·     1 splash balsamic vinegar

Method

1. Preheat the oven to 200°C.

2. Chop sweet potatoes into small chunks and place on roasting tray. Add chilli flakes, coriander, cinnamon and a drizzle of olive oil (plus salt and pepper) and toss well.

3. Spread evenly and roast for 15–20 minutes or until golden and crisp.

4. Cook quinoa in boiling water according to instructions.

5. Slice broccoli and steam over quinoa for 3 minutes.

6. Toast nuts for 2–3 minutes then crush lightly using a pestle and mortar.

7. Halve the pomegranate and squeeze half the juice into a bowl. Add 3x as much olive oil, lime juice and balsamic vinegar. Whisk well and season.

8. Add cooled broccoli and sprouts to the dressing. Snip the cress, chop the coriander, slice the chilli and add to bowl along with quinoa and sweet potato.

9. Toss well, spread on a platter and add the avocado.

10. Sprinkle pomegranate seeds and nuts over the top, along with crumbled feta.

Super summer kale salad

This colourful superfood salad serves 8 and is easy to make, though you’ll need to let it sit in the fridge for 4–6 hours before serving. It’s worth the wait, with plenty of antioxidants provided by blueberries, cranberries and kale. The edamame beans add plant-based protein, fibre and isoflavones, which may help lower cholesterol.

Ingredients

·     ¼ cup white sugar

·     ½ cup vinegar

·     ½ tsp salt

·     ½ tsp ground black pepper

·     ¼ cup extra virgin olive oil

·     1 bunch kale (stems removed and leaves chopped)

·     450g frozen edamame (shelled and thawed)

·     ¼ red onion (sliced thin)

·     1 cup shredded carrot

·     2/3 cup fresh blueberries

·     ½ cup dried cranberries

·     ½ cup cashew pieces

·     ½ cup sunflower seeds (shelled and roasted)

Method

1. Combine the sugar, vinegar, salt, pepper and olive oil in a bowl. Whisk the mixture and set it aside once the sugar dissolves.

2. Combine kale, edamame, red onion, carrot, blueberries, dried cranberries, cashew and sunflower seeds in a bowl. Pour half the dressing over mixture and toss until coated. Cover bowl and refrigerate for 4–6 hours. Keep the remaining dressing on the side.

Adding superfood salads to your weekly meal plan is a great way to kickstart your fitness journey. And the best way to continue it? By booking a free wellness consultation with a Virgin Active Personal Trainer.