Super Food Salads

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Super Food Salads

We toss up three superfood-packed salads that are healthy as they are delicious.

 

Crunchy bowl: Bean Sprouts and Crispy Quinoa with Brown Rice Flakes

Serves: 4

Prep time: 20 minutes

Cooking time: 15 minutes

Calorie count: 200 calories (per serving)

For the salad:

5 g black pepper, freshly crushed

5 g salt

10 g capers

50 g quinoa

40 g arugula

30 g Lollo Rosso lettuce

80 g iceberg lettuce

100 g carrots

80 g bean sprouts

For the guava dressing:

10 g Dijon mustard

30 ml white wine vinegar

30 ml olive oil

20 g jalapeno

100 ml guava juice (reduced to 40 ml)

For the garnish:

10 g quinoa, toasted

10 g sunflower seed

10 g melon seeds

 

Method:

  1. Add quinoa and water to a saucepan and bring it to a boil.
  2. Reduce the heat to medium-low, then cover and simmer until the quinoa turns tender and the water has been absorbed. This should take 10 to 15 minutes. Set aside to cool.
  3. Add all the ingredients for the guava dressing in a food processor to blend.
  4. Add all the salad ingredients in a stainless bowl and pour the dressing on top. Toss well and adjust seasoning.
  5. Sprinkle melon seeds, toasted quinoa, sunflower seeds and serve immediately.

Tip: You can substitute the quinoa with cooked millets of your choice.

 

Super Snack: Kefir-Soaked Tofu with Organic Red Rice and Brown Rice Flakes

Serves: 2

Prep time: 15 minutes

Cooking time: 5 minutes

Calorie count: 250 calories (per serving)

Ingredients:

For the salad:

5 g black pepper, crushed

5 g salt

40 g arugula

80 g Lollo Rosso lettuce

80 g iceberg lettuce

50 g cherry tomatoes

40 g black olives

110 g tofu, cubed

40 ml kefir

For the apricot dressing:

5 g red chilli

10 g Dijon mustard

30 ml olive oil

30 ml white wine vinegar

40 g dry seedless apricots, soaked

For the garnish:

5 g coriander leaves

10 g spring onions

20 g brown rice flakes, toasted

20 g red rice, boiled and toasted

 

Method:

  1. Add all the ingredients for the apricot dressing in a food processor and blend.
  2. Add all the salad ingredients, except the tofu and kefir, in a stainless bowl and pour the dressing on top. Toss well and adjust seasoning.
  3. Pan-sear tofu cubes for a few seconds on each side and soak them in the kefir. Add the salad bowl.
  4. Sprinkle red rice brown rice, cherry tomatoes, and black olives.
  5. Garnish with chopped spring onion and coriander leaves and serve immediately.

Tip: You can substitute the kefir with probiotic yogurt.

 

Fruit Crumble: Grilled Peach and Papaya with Amaranth Granola

Serves: 4

Prep time: 15 minutes

Cooking time: 15 minutes

Calorie count: 200 calories (per serving)

Ingredients:

For the salad:

5 g black pepper, crushed

5 g salt

40 g arugula

80 g Lollo Rosso lettuce

80 g iceberg lettuce

80 g papaya

50 g canned peaches

For the granola:

2 red chillies, chopped

5 g basil

30 g puffed rice (desi kurmura)

30 g brown rice flakes

10 g flax seeds, roasted

30 g amaranth, popped

15 ml Maple syrup

15 ml honey

For the papaya dressing:

10 g Dijon mustard

30 ml white wine vinegar

30 ml olive oil

50 g papaya

For the garnish:

10 g sunflower seeds

10 g melon seeds

5 g mint sprig

10 g sugar and 30 ml water (mixed and soaked overnight)

15 g carrot kimchi (15 ml white wine vinegar, 10 ml soy, 5 g ginger, 20 g carrot juliennes)

Method:

  1. To make the granola, first, caramelize the honey and maple syrup.
  2. Add popped amaranth, roasted flax seeds, brown rice flakes, kurmura, chopped basil, and chopped red chillies.
  3. Mix well and spread out to a one-inch thickness on a rectangular tray. Once set, break into chunks and set aside.
  4. Add all the ingredients for the papaya dressing in a food processor and blend.
  5. Mix lettuce, olive oil, and papaya dressing. Adjust the seasoning to taste.
  6. Place the diced papaya, grilled peaches, and grapes around the lettuce.
  7. Top with granola chunks, melon seeds, and sunflower seeds.
  8. Garnish with carrot kimchi and mint sprigs.

Tip: For a less sweet version, replace the peaches with avocado.