This is less of a recipe and more of a guide to a bowl of food that is densely nutritious and filling.
Forget bland salads that find you hungry later. This is about eating a well balanced meal that offers dense nutrition to sustain you. It is also about eating in a sustainable way through a seasonal vegan or vegetarian dish whereby you don’t use any fuel because it is raw – yes this Seasonal Superfood Salad is brilliant for that! Use the following ‘formula’ as a guide, the ingredients are chosen for their dense nutritional content, but of course add your own ideas and get creative!
Ingredients: (choose 1-2 from each category and arrange on your plate)
The Base – raw densely nutritious green leaves such as baby spinach, watercress, rocket
Colourful Vegetables – raw chopped peppers, carrots, beetroot, yesterday’s left over steamed vege, tomatoes, radishes, sweet potato, cucumber
Protein – tinned pulses (lentils, kidney beans etc), raw sprouted pulses and seeds (e.g. mung, chickpeas, adzuki beans) tofu slices, boiled egg, quinoa, nuts/seeds, cheeses, hummus
Carbohydrate – wholegrains (e.g: rice, quinoa, buckwheat, millet, barley, wild rice), wheat-free crackers (oat, buckwheat, rice cakes etc)
Healthy fats and dressing – avocado, guacamole, a sprinkling of nuts/seeds (e.g.chia seeds, sunflower seeds, toasted almond slices) , dressings made with cold pressed oils (e.g. olive oil, flax, hempseed, rapeseed) and a splash of lemon juice or apple cider vinegar.
Flavours – jazz it up with jars you keep in the fridge of: olives, sundried tomatoes, capers, artichokes etc. Maybe some pine nuts, pomegranate seeds, fresh chopped herbs such as parsley, or a blob of pesto
- First consider the proportions to ensure you get enough vitamins and minerals whilst supplying enough protein, carb and good fat to tell you body to stay full for a while. Try: Base & vege 50%, Protein 25%, Carb 15%, Flavours 5%, Dressing and good fats 5%.
- Choose foods you love and new ones you haven’t tried yet. Mix your base, vege, flavours and dressing in a bowl (or if you are having it the next day for lunch keep your dressing in a separate pot and add just before you eat). Grate, chop, slice! Vary the textures and shapes to keep it interesting.
- Depending on what other ingredients you have they may be mixed into the whole bowl or served on the side (e.g. crackers, avocado, egg)
Enjoy and be creative!
Dietary/nutrition: vegan/vegetarian. Can be adapted to gluten free diet. If choosing hemp, flax, rapeseed oil these provide omega’s often lacking in our diets. Raw sprouted seeds and beans provide a powerhouse of protein and enzymes.
Storage: Can be made the night before and stored for the next day in the fridge in Tupperware containers.