We like to have one of these amazing, nutrient-dense salads on the go during the summer (and the winter, for that matter), so we make enough for a few days and keep it in the fridge. We use quinoa (a complete-protein grain with a lovely crunchy texture), lashings of olive oil, lemon juice and rind (the rind is packed full of healthy phytonutrients), along with various other superfood ingredients for a good dose of vitamins and other nutrients. Add your own healthy ingredient ideas in to the recipe below to ring the changes.
Nutrient-density is the key to a superfood salad – so not just focusing on the balance between carbohydrates (fibre), healthy fats and protein, but all-important phytonutrients – the plant chemicals that work with receptors on our cells to make things happen… processes that promote health, fight pathogens, and even increase longevity.
1 cup of uncooked quinoa (mixed colours if possible)
1 broccoli, steamed until soft but not falling apart
1 pack of feta cheese
1 cup frozen peas
1 medium cucumber
1 large avocado
1 lemon, zest and juice
1 generous bunch of parsley (3 tbsp when chopped)
1 bunch fresh mint (2 tbsp when chopped)
handful of walnuts
handful of pecans
handful of seeds (pumpkin, sunflower, linseed etc.)
1 stick celery, chopped
1/2 fennel bulb, chopped
100 g sprouted seeds (e.g. broccoli, alfalfa)
1/2 to 1 cup of extra virgin olive oil (to taste)
generous pinch of Himalayan salt to serve
Cook the quinoa as per instructions on the pack, then put into a large mixing bowl and leave to cool. Meanwhile, steam the broccoli head whole until softened but not falling apart. Cook the peas as per instructions on the bag. Chop the broccoli, cucumber, fennel, feta, avocado, parsley, mint and nuts and add these to the quinoa along with the peas and seeds. Add the olive oil and zest and juice of the lemon and mix with a large spatula.
Sprinkle with a generous pinch of Himalayan salt on serving, to bring out all the amazing flavours!