Summer Superfood Salad with Blueberry Vinaigrette

NUTRITIONAL NOTES

 

BLUEBERRIES: When it comes to blueberries, it pays to buy organic. Blueberries contain one of the highest antioxidant capacities among all foods, and organic blueberries contain significantly higher amounts.  Its a wonder fruit that provides antioxidant defenses on virtually every body system, particularly the cardio-vascular system, nervous system and digestive tract. New areas of study show blueberries to help protect against neuro-degeneration and memory loss.

 

QUINOA: Considered a pseudo-grain, quinoa is a super food and excellent clean protein source.  High in antioxidants and important phytonutrients, this grain has anti-inflammatory benefits.  It also contains higher values of heart healthy fats, including monounsaturated fat and omega-3s.

 

SPINACH: Leafy green vegetables like spinach provide more nutrients than any other food. Rich in many vitamin and minerals, spinach has a high concentration of phytonutrients, providing powerful antioxidant protection, anti-inflammatory and anti-cancer benefits. The high concentration of Vitamin K found on spinach is essential to building and maintaining bone health.   

Vegan, Gluten-Free, Refined Sugar Fee

Serves about 6-8

INGREDIENTS:

2 cups mixed spinach

2 cups arugula

1 cup red cabbage, sliced into thin ribbons

1 cup raw broccoli, chopped

1 cup shaved Brussel sprouts

1 cup cooked quinoa

1 cup garbanzo beans, or other bean of choice

1 cup strawberries, sliced thin

1 cup blueberries

½ cup toasted hazelnuts, or other nut of choice

 

Dressing:

1/4 cup fresh blueberries

1/4 cup balsamic vinegar

1/4 cup olive oil

1 clove garlic

1 ½  teaspoons honey

1 ½  teaspoons Dijon mustard

Salt and pepper to taste

½ cup water, if needed

 

DIRECTIONS:

1. In a large salad bowl, combine salad ingredients, including vegetables, quinoa, beans and fruit. 

2. In a blender, combine all ingredients for the salad dressing.  Blend until smooth, adding water if needed to thin out the dressing to your liking.  

3. Dress the salad with half the dressing. Season with salt and pepper. Taste to see if you need more dressing.  Add more if needed. 

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amy@oregoncancerfoundation.org

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