Satisfying salads you’ll have in heavy rotation this summer — we bet on it.
Stay-Young Antioxidant Red Cabbage Salad
The intense purple colour of the red cabbage gives away its high concentration of antioxidants. These antioxidants help boost your immune system fight diseases and keep you looking younger for longer. Red cabbage is low in calories and a great source of anthocyanins, well known anti inflammatory compounds; it’s also a rich source of vitamin K, vitamin C fiber.
4 cups red cabbage, shredded, packed.
1 cup carrot, shredded.
2-3 tbsp fresh dill weed, finely chopped ½ lemon, juiced.
2 tbsp organic extra-virgin olive oil.
1/2 tsp Himalayan pink salt, or to taste Pinch of ground fresh black pepper, optional.
❶ In a large bowl, mix together shredded red cabbage, carrot, and dill weed.
❷ Drizzle the fresh lemon juice and extra-virgin olive oil on top.
❸ Season with salt and pepper.
❹ Give it a good stir.
❺ Serve immediately.
High-Fibre Mixed Bean Salad
Beans are high in protein, antioxidants, B vitamins, iron, magnesium, potassium, copper, and zinc. They are low in calories, but they’re very hearty due to their high fibre content. Celery and bell peppers add even more colour, vitamins, minerals and fibre. And spice fans, you’ll love how the cayenne pepper gives this recipe a bit of a bite while also helping to boost metabolism.
3 cups mixed beans (red, white, chickpeas, etc.), cooked.
½ cup red bell pepper, chopped.
½ cup yellow bell pepper, chopped.
½ cup celery stalks, chopped.
¼ cup red onion, chopped.
¼ cup fresh parsley finely chopped.
½ tsp cumin, ground.
½ tsp coriander, ground.
1/2-1 tsp Himalayan pink salt.
1/2 tsp black pepper, ground.
1/4-1 tsp cayenne pepper, optional.
1 fresh lime, juiced.
2-3 tbsp extra-virgin olive oil.
❶ In a large bowl, mix together beans, bell peppers, celery, and red onion.
❷ Add chopped parsley, cumin, coriander, black pepper, cayenne pepper, salt, fresh lime juice, and olive oil.
❸ Stir, adjust seasoning if needed, and serve. This salad can be kept in the refrigerator for a few days and enjoyed cold.
Warm Lentil and Veggie Salad
Satisfying and comforting, this recipe features a powerhouse helping of legumes. Lentils are a great source of protein, with 18 grams of protein per cup. They are also high in soluble fibre making them beneficial for lowering cholesterol and preventing heart disease. With its protein and fibre this salad will help keep your body’s blood-sugar levels balanced, will keep you regular, and will make you feel full afterwards — meaning you’ll experience fewer cravings for snacks.
2 cups lentils, cooked
1/2 lb fresh green beans.
1 red bell pepper, cut into 1-inch slices.
1 zucchini, sliced.
1 medium-sized carrot, sliced into sticks.
1 small yellow onion, julienned.
2 garlic cloves, thinly sliced.
1 knob of fresh ginger, minced.
1/2 tsp turmeric powder.
1/2 tsp cumin, ground.
1/2-1 tsp Himalayan pink salt.
1/2 tsp ground black pepper.
1 tbsp organic coconut oil.
Fresh chopped coriander (to garnish).
❶ Heat a large pan on medium until the coconut oil is melted.
❷ Sauté onion with a pinch of salt for 30 to 60 seconds until glossy, add garlic and ginger, and stir for a few more seconds to combine.
❸ Add green beans, bell pepper, carrot, and zucchini; season with salt and pepper, and cook, stirring occasionally, for three to four minutes, or until the veggies are almost cooked.
❹ Mix in cooked lentils, cumin, and turmeric, and adjust seasoning as needed. Stir and cook for a few more minutes.
❺ Sprinkle with fresh chopped coriander, and serve.
3 TASTY SALAD TIPS
Here are a few tricks to help you put together a tasty healthy salad in a snap.
- Stock up on healthy oils such as organic extra virgin olive oil, sesame oil, walnut oil and MCT oil. For recipes in which you do not want a strong tasting oil, use MCT — it’s flavorless.
- Use spices to add freshness. Most spices are known to be high in antioxidants, and some such as turmeric can help fight in Flammarion and other like cayenne pepper can help speed up metabolism.
- Add nuts and seeds for texture. Walnuts, almond sunflowers seeds, pumpkin seeds, and sesame seeds are easy to store for about year. Chia and flax seeds will add fibre and healthy fats to your favourite recipe.
Happy-Gut Salad of Leeks, Kale, and Red Cabbage
High in prebiotic fibres which help to keep the intestinal system healthy, this colourful recipe has a delightful crunchy texture. Leeks and onions are rich in flavonoids and sulfur containing compounds such as allicin, which help fight free radical damage in the body. Allicin is also anti-bacterial, anti-viral, and anti fungal kale is high in fibre folate, and magnesium, while red cabbage is packed with antioxidants anti inflammatory compounds and fibre with all of these wholesome ingredients together in bowl, it’ll make both your taste buds and your gut happy!
2 cups leeks, chopped.
3 cups kale, chopped, packed.
3 cups red cabbage, shredded, packed.
1 small onion (about ½ cup), sliced.
1 tbsp sesame oil.
1 tbsp sliced almonds.
1 tsp toasted sesame seeds Himalayan pink salt and black pepper, to taste.
❶Heat a large pan over medium. Add sesame oil, onions, leeks, and cabbage, with a pinch of salt and sauté for three to five minutes, stirring occasionally
❷ Add kale and stir for 30 seconds; season with black pepper and salt, to taste.
❸ Sprinkle with toasted sesame seeds and serve..
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