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Superfood salad recipe

Superfood salad recipe

  • Recipes
  • Dish type
  • Salad
  • Grain salad
  • Quinoa salad

This superfood salad made with quinoa and steamed sweet potato, beetroot and edamame (soya beans) makes for a light and refreshing weeknight supper for 2.

8 people made this

IngredientsServes: 2

  • 120ml water
  • 85g quinoa
  • 1/2 sweet potato, peeled and cut into chunks
  • 1 fresh beetroot, peeled and cut into chunks
  • 130g edamame (soya beans)
  • 1 tomato, chopped
  • 1/2 red pepper, diced
  • 140g fresh spinach
  • 1/4 large red onion, diced
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons lemon juice
  • 1 clove garlic, chopped
  • ground black pepper to taste
  • 2 tablespoons crumbled goat cheese, or to taste

MethodPrep:30min ›Cook:50min ›Ready in:1hr20min

  1. Bring water to the boil in a saucepan. Add quinoa and bring back to the boil. Reduce heat and cover; simmer until tender, about 20 minutes. Pour into a sieve; run cold water over quinoa to cool slightly.
  2. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to the boil. Add sweet potato and beetroot; cover and steam until tender, about 15 minutes. Add edamame; steam until tender, about 5 minutes. Drain and cool until running water.
  3. Combine tomato, red pepper, spinach, red onion, balsamic vinegar, olive oil, lemon juice, garlic and black pepper in a large bowl. Fold in cooked quinoa, sweet potato, beetroot and edamame beans. Top salad with goat cheese.

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Reviews & ratingsAverage global rating:(1)

Reviews in English (1)

by CoachJen

I was looking for a recipe with edamame when I found this one. I made this salad and served it with scoop chips like a chunky salsa idea. I skipped the starch and went all veggies with some pickled beets and I used an Asian ginger dressing. Everyone loved it. This is my first quinoa salad and it the recipe was a great outline with lots of possibilities. Thank you!-22 Dec 2017


  • 1 pound salmon fillet
  • ½ cup low-fat plain yogurt
  • ¼ cup mayonnaise
  • 2 tablespoons lemon juice
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon snipped fresh chives
  • 2 teaspoons reduced-sodium tamari or soy sauce
  • 1 medium clove garlic, minced
  • ¼ teaspoon ground pepper
  • 8 cups chopped curly kale
  • 2 cups chopped broccoli
  • 2 cups chopped red cabbage
  • 2 cups finely diced carrots
  • ½ cup sunflower seeds, toasted

Arrange rack in upper third of oven. Preheat broiler to high. Line a baking sheet with foil.

Place salmon on the prepared baking sheet, skin-side down. Broil, rotating the pan from front to back once, until the salmon is opaque in the center, 8 to 12 minutes. Cut into 4 portions.

Meanwhile, whisk yogurt, mayonnaise, lemon juice, Parmesan, parsley, chives, tamari (or soy sauce), garlic and pepper in a small bowl.

Combine kale, broccoli, cabbage, carrots and sunflower seeds in a large bowl. Add 3/4 cup of the dressing and toss to coat. Divide the salad among 4 dinner plates and top each with a piece of salmon and about 1 tablespoon of the remaining dressing.


Are there foods that calm anxiety? Some studies indicate that you can actually eat your way to a more relaxed state. It’s no surprise that dark chocolate finds itself on the list. (Who doesn’t feel a bit better, after nibbling a decadent candy bar?). And the flavonoids in cocoa that lower blood pressure may have something to do with it. Chamomile tea is another popular go-to. But there are a few less obvious ways to edibly achieve zen. Leafy greens like spinach contain magnesium, and oysters have zinc, two minerals that help our bodies relieve stress. And then there’s turmeric, which ticks so many boxes as a superfood. No wonder “golden milk” has been giving coffee and tea a run for its money, at wellness-minded café’s.

Calming Food Recipes To Try


How to Make Chick-fil-A Superfood Salad Copycat Recipe

If you love the Chick-fil-A superfood salad, you might want to bookmark this recipe now. It tastes almost identical to the Chick-fil-A version and couldn’t be easier to make. Better yet, this is a delicious and easy way to get a healthy side on the table that most everyone will eat and love.

I actually posted this years ago but am sharing again since so many friends are looking for healthy recipes. You can definitely try the real version at Chick-fil-A, which they sell in small portions and in large catering sizes.

What is in the Chick-fil-A superfood salad?

  • Description (per Chick-fil-A): Chopped Broccolini® and kale blend, tossed in a sweet and tangy maple vinaigrette dressing and topped with flavorful dried sour cherries. Served with our roasted nut blend.

What is the nutritional content of the Chick-fil-A superfood salad?

  • Nutritional info: 140 calories, 7 g fat, 2 g fiber, 11 g sugar, 16 g carbs, and 3 g protein, 80% vitamin C, and 45% vitamin A.

What does the superfood salad taste like?

The salad is served lightly coated in the vinaigrette which gives it a pleasantly tender texture. The nuts add a salty crunch and the cherries a sweet tang. It is a perfect blend of flavors and textures

sweet, salty, tangy, soft & crunchy.

This salad is SO simple to make. Here is a breakdown of the ingredients and substitutions that work.

  • Broccolini: Broccolini is a hybrid of broccoli and Chinese kale. It can be hard to find and is typically more expensive than broccoli. I’ve used both with great (almost identical) results.
  • Kale: Bagged kale is easy to find. I try to find it pre-washed and well trimmed. Even the trimmed needs a bit more prep to remove tough stalks.
  • Nuts: Trader Joe’s T.J.’s Cranberry, Almond & Cashew Trail Mix is a perfect nut blend for those who don’t want the added sugar of glazed nuts this blend also contains cranberries.
  • Cherries: Dried cherries are sweeter. I tend to use cranberries (pomegranate infused Craisins are wonderful).
  • Maple Vinaigrette- This is a basic maple vinagrette recipe that is easy and delicious. As with any dressing, better ingredients yield a better result, so I use good quality maple syrup, Dijon, and EVOO.

Make ahead: This superfood salad keeps well for 2-3 days in the fridge. Simply toss all ingredients in an airtight container and store in the fridge until ready to use. NOTE: Add vinaigrette just before serving if you prefer a fresher, crisper salad. If you’d like to see me putting this salad together, watch the short video below.

If you make this, I’d love to hear your thoughts! If you’ve had the real version, I’d love to hear how you think this copycat version compares. I try to reply quickly to everyone who posts a comment.

And please visit our Family Savvy storefront to see all my amazon faves and must-haves for you, your home and your loved ones.

As always, thanks so much for stopping by. Wishing you a joyful, blessed and savvy day.


Salad for days

I made my salad with cooked freekeh (a cereal food made from durum wheat) that&rsquos believed to be an Ancient grain. With less than a gram of fat per serving, freekeh is a low-fat and nearly fat-free food, and, of course, it&rsquos vegetarian and vegan. However since it is essentially wheat, it&rsquos not gluten-free. Simply replace your freekeh with quinoa for a gluten free version. I added slow roasted tomatoes, chickpeas, pickled red onion, roasted sunflower seeds and avocado to my superfood salad. I also love pesto, so I decided to add a few teaspoons to my salad. Make in bulk and keep in the fridge for those crazy busy days where you need a quick lunch to regain strength and focus&hellip


Superfood Salad with Lemon Vinaigrette

Superfood Salad with Lemon Vinaigrette combines ultra-healthy and flavorful ingredients like quinoa, pomegranate, citrus, avocado and beans, in a light-yet-filling meal, that’s bursting with satisfying flavors and textures. Eat by itself, or topped with shrimp or grilled chicken.

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Fresh and craveable recipes + healthy eating tips!

Superfood Salad with Lemon Vinaigrette

Description

Gluten-Free Superfood Salad with Lemon Vinaigrette combines ultra-healthy and flavorful ingredients in a light-yet-filling meal.

Ingredients

  • 1/2 cup dry quinoa
  • 1/3 cup red onion, chopped
  • 1 orange, peeled then segmented
  • 1 avocado, chopped
  • 1 cup canned black beans, rinsed and drained
  • 1 cup pomegranate seeds (about 1 pomegranate worth)
  • 1 cup frozen corn, thawed
  • 1/3 cup chopped fresh cilantro
  • salt and pepper
  • For the Lemon Vinaigrette:
    • 1/4 cup fresh lemon juice (about 2 lemons worth)
    • 2 garlic cloves, microplaned or finely minced
    • 1 teaspoon agave nectar or honey
    • salt and pepper
    • 6 Tablespoons extra virgin olive oil

    Directions

    1. Cook quinoa according to package directions then set aside to cool.
    2. For the Lemon Vinaigrette: combine all ingredients in a jar with a tight fitting lid or bowl then shake or whisk to combine.
    3. Combine cooled quinoa with red onion, orange segments, avocado, beans, pomegranate arils, corn, cilantro, salt and pepper in a large bowl. Pour Lemon Vinaigrette over salad then stir to combine. Serve cold or at room temperature.

    Notes

    This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.

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    Directions for Adding Chicken to Your Salad

    1. Preheat the oven to 350 degrees.
    2. Heat a saute pan over medium-high heat.
    3. Sprinkle the chicken breast with salt and pepper.
    4. Place chicken in the pan “round” side down. Cook for 3 minutes or until nicely brown.
    5. Turn the chicken breast over, turn off the burner and place the pan with chicken in the oven.
    6. Cook the chicken breast for 1:45 minutes per ounce of chicken. For example, an 8-ounce chicken breast will cook for 14 minutes. If you are cooking more than one chicken breast, cook the chicken in the oven for the time corresponding to the largest breast (if you are cooking a 7 ounce and 9-ounce chicken breast, you will cook 9 x 1:45 for a total of 15:45 minutes).
    7. Let the chicken rest for 3-4 minutes before slicing.

    30 Superfood Recipes You've Never Tried Before

    What the heck are these superfood things people keep talking about? Certain foods (mainly fruits, vegetables, grains, nuts, and seeds) are particularly packed with essential nutrients including vitamins, minerals, and antioxidants. From avocado to zucchini, we’ve got the low-down on these super-powered foods that can boost health from the inside out.

    Just because they’re superfoods doesn’t necessarily mean they’re super-complicated to prepare, though. For those who are crunched for time, inexperienced in the kitchen, or just not in the mood to cook an elaborate meal, we’ve put together a list of our favorite super-simple, super-healthy recipes. Each of the meals featured below includes at least two superfoods, so you’re guaranteed to get a nutrient-packed meal. What are you waiting for? Go get cooking!

    1. Pumpkin Spiced Oatmeal

    Thanks to pumpkin puree, cinnamon, and milk (of your choice), this hearty oatmeal packs a nutritional punch with four superfoods and less than five minutes of prep time. Optional toppings of nuts and dried fruits provide a morning energy boost, while a dash of the cinnamon adds savory flavor, protects your heart, and fights inflammation Cinnamon and health. Gruenwald J, Freder J, Armbruester N. Critical reviews in food science and nutrition, 2010, Dec.50(9):1549-7852.”>Cinnamon and health. Gruenwald J, Freder J, Armbruester N. Critical reviews in food science and nutrition, 2010, Dec.50(9):1549-7852..

    2. Colorful Flower Eggs

    These baked eggs pack 12.5 grams of protein per serving so you don’t need a mid-morning snack. If you’re not a fan of vitamin-rich bell peppers (which are loaded with vitamins A and C that protect the immune system and skin) as the containers for your baked eggs, substitute eggplant, acorn squash, or pumpkin.

    3. Kale, Almond, Banana Smoothie With Chia Seeds

    A perfect on-the-go breakfast, this smoothie recipe features a delicious combination of four superfoods: kale, banana, almond butter, and chia seeds.Although the recipe calls for almond milk, consider subbing in soy or skim milk, which contain essential vitamins and minerals that can help with losing weight, building muscle, and fortifying bones Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk JM, Luebbers P, Gordon BA. Journal of the American Dietetic Association, 2007, Nov.107(10):0002-8223. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson SB, Tarnopolsky MA, Macdonald MJ. The American journal of clinical nutrition, 2007, May.85(4):0002-9165.”>Preliminary study: soy milk as effective as skim milk in promoting weight loss. Lukaszuk JM, Luebbers P, Gordon BA. Journal of the American Dietetic Association, 2007, Nov.107(10):0002-8223. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Wilkinson SB, Tarnopolsky MA, Macdonald MJ. The American journal of clinical nutrition, 2007, May.85(4):0002-9165..

    4. Sweet Potato Hash With Eggs

    A hearty and delicious breakfast that combines sweet potatoes, eggs, and red, green, and yellow bell peppers, this hash can easily accommodate add-ins. Toss in some meat (like sausage or shredded chicken) for extra protein, or up the veggies with onions, kale, or spinach. Sweet potatoes, which provide 400 percent of your daily recommended amount of vitamin A, are both delicious and beneficial to eye health.

    5. Shirred Eggs With Smoked Salmon

    This baked egg dish is super simple, layering eggs, Swiss chard, onions, and chives with slices of gooey brie cheese and salmon (which is full of brain-boosting omega-3 fatty acids). Although the recipe calls for heavy cream, consider using milk or a milk substitute to reduce calories without forgoing the silky texture.

    6. Breakfast Casserole With Spinach, Leeks, Cottage Cheese, and Goat Cheese

    This fancy-looking casserole will impress your friends and make them healthier. It features a hearty serving spinach, a great source of iron, which aids in building muscles. Simply combine spinach with leeks, cottage cheese, and goat cheese, bake for 20 minutes, and enjoy.

    7. Goat Cheese and Beet Salad

    Beets are back! This salad features bright-red roots alongside thinly sliced carrots. It’s a recipe perfect for any fan of cancer-fighting root veggies. (Bonus: The high levels of potassium in beets help your body build muscle and proteins.) Toss the vegetables with pistachios (for fiber and protein), goat cheese, and baby greens for a speedy, tasty lunch.

    8. Greek Yogurt Chicken Salad

    This chicken salad recipe uses Greek yogurt (which is packed with probiotics that can aid digestion andsupplies a healthy dose of protein) rather than mayonnaise for a deliciously creamy and healthy sandwich filling. Apples, almonds, and green onions add tasty crunch to this light, gluten-free lunch.

    9. Quinoa Salad With Red Pepper and Cilantro

    Quinoa is a powerhouse seed that provides a light but protein-rich base for this cool salad. Topped with a citrusy vinaigrette made of cilantro, lime, and mustard, this meal will leave you full without the empty calories in most pasta salads.

    10. Spinach, Avocado, and Kiwi Salad

    This salad is primarily made of fruit, with spinach playing second fiddle. Featuring kiwis (containing 117 percent of the daily recommended value of vitamin C) and avocados (which are loaded with healthy fats and vitamins like B6, which promote healthy skin), these superfruits make this salad super-delicious.

    11. Orange, Avocado, and Arugula Salad

    A simple salad that’s surprisingly filling, this recipe is a straightforward combination of avocado, orange, pomegranate, basil, mint, and leafy, vitamin-rich arugula. The light dressing of lemon, olive oil, and honey takes just a few minutes to prepare and adds a citrusy kick to the superfood salad.

    12. Stacked Salmon Salad

    Avocado, yellow squash, and whole roasted red piquillo peppers are neatly layered to make this breadless ”sandwich.” Yellow squash not only has high levels of vitamin C, but its high content of lutein helps protect eye health. Oven-baked salmon acts as the bread to the layers of antioxidant-rich veggies. The best part? This stacked gourmet lunch takes less than 30 minutes to prepare.

    13. Sweet Potato and Green Bean Salad With Maple-Mustard Dressing

    This roasted sweet potato salad is the perfect meatless Monday main (talk about a tongue twister!). Toss the taters with green beans, mixed leafy greens, toasted walnuts, and dried cranberries for a meal that packs a punch without much prep.

    14. Grilled Halibut With Kale Pistachio Pesto

    Although grilled halibut provides a healthy dose of omega-3 fatty acids and B vitamins, the superfood hero in this recipe is actually the pesto sauce. Made of basil, kale, pistachios, garlic, olive oil, lemon, and Parmesan cheese, this antioxidant-rich sauce is as tasty as it is healthy.

    15. Harvest Skillet Popped Lentils

    For this recipe, roast lentils in a pan until they’re crispy, nutty, and flavorful enough to tempt even meat eaters. Combine green apples, butternut squash, and sweet potato with the lentils, and season everything with cayenne pepper, cinnamon, and apple cider vinegar.

    16. Salmon With Almonds and Asparagus

    Salmon and asparagus, two superfoods linked to improving cognitive function and preventing hangovers, take center stage in this recipe Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. Kim BY, Cui ZG, Lee SR. Journal of food science, 2010, Jan.74(7):1750-3841. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon MF, Ryan CM, Sheu L. The Journal of nutrition, 2010, Feb.140(4):1541-6100.”>Effects of Asparagus officinalis extracts on liver cell toxicity and ethanol metabolism. Kim BY, Cui ZG, Lee SR. Journal of food science, 2010, Jan.74(7):1750-3841. Serum phospholipid docosahexaenonic acid is associated with cognitive functioning during middle adulthood. Muldoon MF, Ryan CM, Sheu L. The Journal of nutrition, 2010, Feb.140(4):1541-6100.. Top grilled salmon and asparagus with toasted almonds, and dress the whole shebang with garlic, chili, and lemon. After less than 20 minutes of prep and cooking, this recipe is both simple and filling—a no-brainer.

    17. Chickpeas and Dandelion Greens

    With fewer than eight ingredients, this salad is a simple dinner option that combines dandelion greens with fiber- and iron-rich chickpeas. A dressing of tangerine juice and lemon zest cuts the bitterness of the greens. Make this salad a bit more robust by serving it on a bed of fluffy, protein-packed quinoa.

    18. Honey Sesame Steamed Greens

    This recipe is a leafy green bonanza! The instructions call for kale, broccoli, spinach, bok choy, and Swiss chard, but any variety of leafy greens will fit the bill. These greens, which provide an array of vitamins—incluing C , E, and K—can help regulate blood flow and protect cells. Simply microwave sesame seeds to add a toasted nutty crunch to the honey, garlic, and soy sauce dressing.

    19. Raw Vegan Banana Hemp Seed Sushi Slices

    There’s no need to be a sushi expert to make these fish-free snacks. Simply spread peanut butter on top of a whole banana and sprinkle with a hearty dose of hemp seeds to add protein and vitamin E, which supports immune system function. Slice and enjoy!

    20. Fruit Salad With Kiwi, Strawberries, and Mango

    Get rid of those grade school memories of grapes floating in high fructose corn syrup. This fruit salad is a nutrient-rich mix of kiwis, strawberries, and mangos combined with lemon juice, honey, and mint. Packed with loads of vitamin C, this salad can help combat some cancers and give a boost to the immune system all in one tasty, sweet serving.

    21. Superfood Trail Mix

    Rather than munching on sugary granola, consider this superfood-rich trail mix. This combination of pistachios, hazelnuts, pecans, dried cranberries, raisins, blueberries, goji berries, and walnuts relies on natural sweetness for flavor. The cholesterol- and cancer-fighting power of nuts will keep you healthy, and the protein will keep you moving all day long.

    22. Chia Crispbreads

    Give yourself a midday boost of energy with these chia crispbreads that are loaded with antioxidants. Plus, studies suggest the omega-3s in chia can improve endurance and serve as an effective way to carbo-load Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research / National Strength & Conditioning Association, 2011, May.25(1):1533-4287.”>Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research / National Strength & Conditioning Association, 2011, May.25(1):1533-4287.. Made with sunflower, pumpkin, and chia seeds alongside oats and flax, they’re baked thin and perfect for topping with your favorite fruit or spread.

    23. Cinnamon Applesauce With Flax and Honey

    In less than two minutes, you can whip up a snack that may help decrease your risk of cardiovascular disease and lower your risk of diabetes The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Bondonno CP, Downey LA, Croft KD. Food & function, 2014, Dec.5(5):2042-650X. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Wedick NM, Pan A, Cassidy A. The American journal of clinical nutrition, 2012, Feb.95(4):1938-3207.”>The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Bondonno CP, Downey LA, Croft KD. Food & function, 2014, Dec.5(5):2042-650X. Dietary flavonoid intakes and risk of type 2 diabetes in US men and women. Wedick NM, Pan A, Cassidy A. The American journal of clinical nutrition, 2012, Feb.95(4):1938-3207.. Packed with nutrients and a variety of plant polyphenols (compounds like flavonoids, which protect against heart disease), this mid-afternoon bite mixes cinnamon, flax seeds, honey, and unsweetened applesauce into a delicious and healthy snack.

    24. Roasted Garbanzo Beans With Sea Salt and Goji Berries

    Craving potato chips? Try subbing in roasted garbanzo beans sprinkled with sea salt and goji berries instead. The hearty snack will leave you full of nutrients such as iron, fiber, folate and magnesium rather than with empty calories.

    25. Pomegranate Raita

    Raita, a southeast Asian condiment, is a yogurt-based dip that’s perfect for dunking apples, strawberries, or bananas. Whisk yogurt and sweetener (we recommend using honey ) with cumin, black salt, and chaat masala. Add a dash of pomegranate juice, which may help protect the heart, and garnish the creamy dip with grated beets Pomegranate juice: a heart-healthy fruit juice. Basu A, Penugonda K. Nutrition reviews, 2009, Apr.67(1):1753-4887.”>Pomegranate juice: a heart-healthy fruit juice. Basu A, Penugonda K. Nutrition reviews, 2009, Apr.67(1):1753-4887..


    ‘Superfood’ Salad

    A healthy salad that doesn’t wilt! ‘Superfood’ salad is full of texture and flavour from the fresh herbs, cashews, and cranberries all coated in a maple vinaigrette.

    First things first!

    Do not rip the plastic off the entire tray! The tray is designed to be opened as you need each ingredient. For this recipe you open the dry rub in slot 1, then move down through the tray opening the large slot 7 last. Follow along with the recipe and open slots as necessary in order to avoid spilling!

    Pick your protein

    This recipe is shown with filet steak and Zest barbecue sauce ribs, but it works with chicken breast, beef, pork or no protein at all. The method will be the same regardless of which protein you prefer.

    How many people do you want to feed?

    This recipe makes a very large salad that will feed 4-6 people. Because it doesn’t wilt it works great as a lunch leftover or eaten twice with two different proteins.