Super Seed Salad for Summer
By Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist
On warm, sunny summer days I love throwing together quick and easy salads. Packed with protein that helps to support a healthy immune system and fiber to control hunger, blood sugar stability and give you plenty of energy, this salad is a new favorite. Adding seeds to your salads, or any meal for that matter, is an easy way to get in extra nutrients, like the chia and pumpkin seeds that are rich in omega-3’s. I even added mustard seeds which are a rich source of essential oils, minerals and vitamins. And don’t feel like you need to pile on heavy dressing to make a salad taste good. I like to keep it light with fresh lemon and a bit of extra virgin olive oil.
Ingredients
- 4 large handfuls of baby spinach
- 8 kale leaves (tuscan cabbage)
- 1/4 red onion
- 1 large carrot
- 6 cherry tomatoes
- 1 cup (250 g) garbanzo beans
- 1 cup (250 g) black beans
- 1/2 tbsp mustard seeds
- 1/2 tbsp sesame seeds
- 1 tbsp chia seeds
- 1 tbsp pumpkin seeds
- 1/2 lemon
- 1 tbsp olive oil
Directions
1. Wash all produce then chop kale, onion and carrots.
2. Rinse beans (get BPA free can or make from dried).
3. Assemble in four bowls (or save the leftovers for the next day)
4. Squeeze lemon over salad, drizzle olive oil, then toss to combine.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 4
Substitutions
- Spinach – romaine
- Kale – swiss chard
- Onion – radish
- Carrot – cooked sweet potato
- Tomato – red cabbage
- Sesame seeds- poppy seeds
- Chia – hemp seeds
- Olive oil – walnut or avocado oil
- Lemon – lime
- Pumpkin seeds – walnuts