How to Make Superfood Salad With Oil-Free Dressing

This week, I've been focusing on healthy superfood salad recipes. What is a superfood? Foods with health benefits resulting from an exceptional nutrient density. And this superfood salad is full of high-quality, nutrient-dense foods that are filling and taste fantastic! 

What does nutrient dense mean? Food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Whenever I make a superfood salad, I try to include many fruits, vegetables, and nuts from Dr. Furhman's Nutrient-Dense Andi Chart. 

For example, the ANDI ranks the nutrient value of many common foods based on how many nutrients they deliver to your body for each calorie consumed. Unlike food labels which list only a few nutrients, ANDI scores are based on thirty-four important nutritional parameters. Foods are ranked on a scale of 1-1000, with the most nutrient-dense cruciferous leafy green vegetables scoring 1000.

What ingredients are in a superfood salad? 

• Kale 1000
• Romaine Lettuce 510
• Quinoa 21
• Cabbage 420
• Red Onion 109
• Apples 53
• Tomatoes 164
• Cucumbers 87
• Blueberries  132
• Sweet Potatoes 181
• Pecans 124

In my superfood salad, I wanted to include fruits and vegetables that pair well together.

Although most of the salad is raw, I included roasted, baked potatoes, and red quinoa. Both, however, were cooked beforehand.

How to cook quinoa perfectly every time you make it

When it comes to cooking quinoa, sometimes people struggle to get it just right. As easy as it is, the struggle is real, and I truly believe there are a few tricks that will help you make quinoa perfect every time!

When it comes to cooking quinoa, sometimes people struggle to get it just right. As easy as it is, the struggle is real, and I truly believe there are a few tricks that will help you make quinoa perfect every time!

In the past, quinoa was coated with a bitter-tasting compound that needed to be washed. Some people, for example, say it tastes soapy. But, today's quinoa does not require rinsing. As a rule, though, I still rinse my quinoa in a mesh strainer to remove any debris in the bag. Also, I cook with organic quinoa to avoid any pesticides as well. 

If you want to cook quinoa perfectly every time, follow the directions on How to Cook Quinoa. Or, if you are a pro, make the quinoa ahead of time and allow it to cool before placing it in the salad. 

How to roast sweet potatoes

To roast sweet potatoes for a superfood salad, leave the skin on, and cut the sweet potato into bite-sized pieces. It is, however, important to cut the sweet potato into similar pieces, so they cook evenly. 

• Preheat the oven to 400 degrees
• Line a baking sheet with parchment paper or a silicone baking mat to prevent sticking
• Make sure the sweet potato is scrubbed well to remove any debris.
• Once the sweet potato is cut, rinse again, so the potato's individual pieces are wet, so seasoning sticks. 
• Sprinkle with garlic pepper, salt, and pepper. 
• Cook for 20 minutes and allow to cool before placing the set potatoes in the salad. 

Because the salad contains kale and cabbage, the salad is dressed ahead of time and can be tossed and left to marinate in the refrigerator until ready to serve. 

Oil-Free Dressing for the best superfood salad

Ingredients:

• Apple Cider Vinegar
• Shallot
• Garlic
• Water
• Maple Syrup
• Dijon Mustard
• Fresh Lemon Juice
• Salt and pepper to taste

The pecans, though optional, are added right before serving. If you have a nut allergy or avoid nuts for other dietary reasons, don't add them to the superfood salad before serving. 

Again, tossing the salad in the dressing ahead of time allows the kale to soften, making it easier to eat and digest. 

So, if you are looking for a superfood salad that will fill you up and check all the nutritional boxes, try a superfood salad. 

To include more nutritionally dense foods in your diet, check out these recipes.

• Salad with Corn
• Asparagus Salad
• Beet Salad
• Quinoa Greek Salad with OMG Oil-Free Dressing
• Quinoa and Kale Salad
• Brussel Sprout and Kale Salad
• Southwest Salad
• Roasted Vegetable Pasta Salad
• Antipasto Salad

Yield: 6 servings

Superfood Salad

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

This superfood salad is full of nutrient-dense ingredients and dressed with an oil-free apple cider vinaigrette dressing. Get all your nutrients in one delicious salad that will fill you up and leave you satisfied.

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Ingredients

Salad Ingredients

• 1 bunch Kale, chopped ( I used purple kale)
• 1 head Romaine Lettuce, cut into bite-sized pieces
• 2 cups cooked Quinoa ( I used red, but any color can be used)
• 1 cup Red Cabbage, chopped
• 1 Red Onion, cut into bite-sized pieces
• 1 Apple ( I chose Honeycrisp)
• 1 cup Grape Tomatoes, cut in half
• 1 English Cucumbers, cut into bite-sized pieces or quartered
• 1-pint Blueberries 
• 1 large Sweet Potatoes, cut into bite-sized pieces and roasted
• 1 /2 cup Raw Pecans

Oil-free Apple Cider Vinegar Dressing

• 1/4 cup Apple Cider Vinegar
• 1 Shallot
• 1 clove Garlic
• 1/4 cup Water
• 1 Tablespoon Maple Syrup
• 2 teaspoons Dijon Mustard
• 1 teaspoon Fresh Lemon Juice
• Salt and pepper to taste

Instructions

Roasting the sweet potatoes

1. Preheat the oven to 400 degrees
2. Line a baking sheet with parchment paper or a silicone baking mat to prevent sticking
3. Make sure the sweet potato is scrubbed well to remove any debris.
4. Once the sweet potato is cut, rinse again, so the potato's individual pieces are wet, so seasoning sticks. 
5. Sprinkle with garlic pepper, salt, and pepper. 
6. Cook for 20 minutes and allow to cool before adding to the salad

Cooking Quinoa

1. Follow directions on the recipe How to cook Quinoa

Making the Dressing

1. Combine all the ingredients in a high-speed blender; place in the refrigerator until ready to use.
   

Making the Superfood Salad

1. Combine the kale, cabbage, and Romaine lettuce in the base of a large bowl
2. Add the cooled quinoa to the center of the bowl.
3. Add the cooled sweet potatoes and other fruits and vegetables to the bowl.
4. Pour the dressing over the entire salad and toss.
5. Cover and refrigerate until ready to serve.
6. Toss again before serving and add the raw pecans on top as a garnish is using.
   

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  NutriBullet Pro 900 Hi-Speed Blender/Mixer, 9-piece Set
• 
  Silicone Baking Mats (Set of 4)
• 
  Grey Poupon Dijon Mustard (8 oz Jar)
• 
  Bragg Organic Raw Unfiltered Apple Cider Vinegar with The Mother, 16 ounce, 2 Pack

Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 323Total Fat 2gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 137mgCarbohydrates 45gFiber 10gSugar 17gProtein 8g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

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Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me