Superfood Salad

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 superfood salad recipe that will fill you up and leave you satisfied.

This week, I've been focusing on healthy superfood salad recipes. What is a superfood? Foods with health benefits result from exceptional nutrient density. This superfood salad is full of high-quality, nutrient-dense foods that are filling and taste fantastic! What better way to kick off the New Year than with a superfood salad recipe?

Jump to:

• What is Nutrient-Density?
• Superfood Salad Ingredients
• Salad Ingredient Substitutions
• Quinoa
• How to Cook Quinoa
• How to Roast Sweet Potatoes
• Salad Dressing Ingredients
• Dressing Substitutions
• Recipe FAQs
• Tips
• Other Suggested Salad Recipes
• 📖 Recipe
• 💬 Reviews

What is Nutrient-Density?

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 include many fruits, vegetables, and nuts from Dr. Fuhrman'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.

Superfood Salad Ingredients

• Kale 1000: Kale is considered a superfood because it's a great source of vitamins and minerals. It also contains several other compounds that are beneficial for your health.
• Romaine Lettuce 510: Research tells us that romaine lettuce nutrition is quite impressive due to its high level of antioxidants and other crucial vitamins and minerals — including vitamins A and C, folate, vitamin K, and more.
• Quinoa 21: Quinoa, often described as a "superfood" or a "super grain," has become popular among the health-conscious, with good reason. Quinoa is packed with protein, fiber, and various vitamins and minerals. It is also gluten-free and recommended for people on a gluten-free diet.
• Cabbage 420: Green and red cabbages are excellent sources of vitamin C and vitamin K, and purple cabbage is a good vitamin A. Purple cabbage has eleven times more vitamin A than green cabbage. Vitamin C increases iron absorption, assists with wound healing, and helps maintain bones, teeth, and cartilage.
• Red Onion 109: Because red onions are packed with vitamins and minerals, including folate, thiamine, calcium, magnesium, potassium, manganese, and vitamins C, K, and B6. So, not only are they pretty and colorful on your plate, they could help give your body a healthy boost.
• Apples 53: Apples are incredibly nutritious fruits with multiple health benefits. They're rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer. Apples may also promote weight loss and improve gut and brain health.
• Tomatoes 164: Whether you consider them a fruit or vegetable – tomatoes are packed with nutrients, including Vitamin A, Vitamin C, and lycopene, among others. Tomatoes come in a rainbow of colors, making it easy to consume the rainbow at your next meal; after all, we eat with our eyes first!
• Cucumbers 87: Cucumbers contain healing nutrients, including vitamins A, C, and K, magnesium, potassium, manganese, iron, and calcium. They are rich in phytonutrients such as flavonoids, lignans, and triterpenes and have natural antioxidant and anti-inflammatory properties.
• Blueberries  132: Besides being low in calories, blueberries are nutrient-dense. They're good sources of vitamin C, vitamin K, and manganese. A cup of blueberries provides the following recommended daily intake of vitamins and minerals: Vitamin C: 24%.
• Sweet Potatoes 181: A one-cup serving of sweet potatoes is an excellent source of vitamins A, C, and B6, potassium, and fiber. Vitamin A encourages healthy vision, skin, reproduction, and immune function. Vitamin C increases iron absorption, plays a part in wound healing, and helps repair and maintain bones, teeth, and cartilage.
• Pecans 124: Dietitians agree that pecans are a superfood! They are high in antioxidants, full of minerals, and naturally sweet! Likewise, nuts have a very well-deserved reputation as a healthy food. In addition to fiber and plant protein, they're chock-full of good fat, vitamins, minerals, and antioxidants.

Salad Ingredient Substitutions

• Choose collard greens, spinach, or swiss chard as a nutrient-dense option to replace the kale or Romaine lettuce in the salad.
• Try brown rice, couscous of barley instead of quinoa.
• Shredded Brussels sprouts are a great alternative to cabbage.
• Use yellow onion or green onions as a substitute for the red onion. I also like pickled red onions as a tangy option.
• Any tomato works well. I chose grape tomatoes because they have fewer seeds.
• If you don't have blueberries, try raspberries or strawberries, both nutrient-dense foods.
• Butternut squash is an excellent replacement for sweet potatoes in recipes.
• Instead of pecans, raw walnuts are an excellent substitute.

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

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

Quinoa

When cooking quinoa, sometimes people struggle to get it right. But, as easy as it is, the struggle is accurate, and a few tricks 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, I still rinse my quinoa in a mesh strainer to remove debris in the bag. Also, I cook with organic quinoa to avoid any pesticides as well. 

How to Cook Quinoa

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. 

• Rinse quinoa in a mesh strainer (optional)
• The ratio of quinoa to water is 1 X to 2 X water.
• For example, 1 cup quinoa to 2 cups cold water.
• Place rinsed quinoa and cold water in a pan together.
• Add salt.
• Stir.
• Bring to a boil.
• Cover, and reduce to simmer.
• Cook for 15 minutes.
• Remove the covered pan from the stove burner.
• Let sit covered for 5 to 10 minutes.
• Remove the cover and fluff with a fork.
• If using later, wait until quinoa completely cools, then transfer to a covered container and place in the refrigerator.
• Quinoa lasts 1 week in the refrigerator.

How to Roast Sweet Potatoes

To roast sweet potatoes for this superfood salad recipe, scrub the potatoes, leave the skin on, and cut the sweet potato into bite-sized pieces.

It is, however, essential to cut the sweet potato into similar pieces so they cook evenly. 

1. Preheat the oven to 400 degrees
2. Line a baking sheet with parchment paper or a silicone baking mat to prevent sticking
3. Scrub the sweet potato to remove any excess dirt and debris.
4. Once cut, rinse the sweet potato pieces again to wet the potato's pieces so the seasoning sticks. 
5. Sprinkle with garlic, pepper, salt, and pepper. 
6. Cook for 20 minutes and allow to cool before placing the set potatoes in the salad. 

Because the salad contains kale and cabbage, dress the salad ahead of time, and toss, and leave it to marinate in the refrigerator until ready to serve. 

Salad Dressing Ingredients

• Apple Cider Vinegar: Several studies in animals and humans have found that acetic acid and apple cider vinegar may promote fat-burning and weight loss, decrease blood sugar levels, increase insulin sensitivity, and improve cholesterol levels.
• Shallot: Compared with common onions, shallots are a more concentrated source of protein, fiber, and micronutrients, including calcium, iron, magnesium, phosphorus, potassium, zinc, copper, folate, B vitamins, and vitamins A and C.
• Garlic: I use fresh garlic whenever possible because of the depth of flavor it adds to a dressing.
• Water: Use water to thin the dressing.
• Maple Syrup: Maple syrup is a natural way to sweeten the dressing without adding sugar.
• Dijon Mustard: Dijon mustard is a staple in my kitchen for dressings and sauces. Its flavor profile is perfect when paired with vinegar, herbs, and spices.
• Fresh Lemon Juice: I always use fresh lemon juice whenever possible.
• Salt/Pepper: Salt and pepper enhance the flavors of the ingredients in the dressing. Add to taste for individual preference.

Dressing Substitutions

• White, champagne or red wine vinegar are excellent substitutions for apple cider vinegar.
• Yellow onions, according to many chefs, substitute shallots in recipes.
• One clove of fresh garlic equals ¼ teaspoon of granulated garlic powder. The exact conversion applies to dehydrated or freeze-dried garlic or even minced refrigerated garlic.
• Choose agave nectar or date syrup instead of maple syrup.
• Stoneground mustard replaces dijon mustard in this dressing recipe.
• When fresh lemon juice isn't available, use bottled lemon juice.

Add the pecans before serving to avoid sogginess. If you have a nut allergy or avoid nuts for other dietary reasons, don't add them to the superfood salad recipe before serving. 

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

Recipe FAQs

Tips

• Chop kale finely for easier chewing and digestion.
• Allow the quinoa to cool completely before adding it to the salad. To expedite the cooling process, transfer the cooked quinoa to the refrigerator after cooking.
• Use a vegetable chopper to cut vegetables the same size for easier preparation and cooking.
• Buy organic when possible, and beware of the Dirty Dozen list of fruits and vegetables.
• Make the dressing ahead to allow it to chill while preparing the salad.
• After roasting the sweet potatoes, allow them to cool completely before adding them to the superfood salad recipe.
• Do not add the nuts until right before serving to avoid sogginess.

Try this superfood salad recipe for a fabulous lunch or dinner. You will love how you feel after eating a bowl of nutrient-dense foods.

Other Suggested Salad Recipes

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📖 Recipe