Following up on my brain food breakfast bowl (aka millet porridge with dried figs, cinnamon and orange), I now give you a superfood salad that will provide you with plenty of energy and all the nutrients required for healthy brain function. I need this now more than ever as in fewer than three weeks, I will have to hand in all my coursework and graduate from university. (YIKES.)
As it turns out, this recipe is also excellent for a calcium-rich diet. If you remember last year I injured myself whilst running and began incorporating more calcium in my diet to strengthen my bones. I’m not always very good at remembering to do so, but the ingredients in this recipe are chock-full of calcium, and I do eat them regularly.
A few notes on nutrition in this salad from the book Healing Foods by Margaret Roberts (thanks for the gift, Dad!):
* Pumpkin seeds are rich in protein, amino acids, minerals and fibre and stand strong and steady in treating lack of energy. They are particularly rich in zinc, which is a valuable mineral for protecting against free radical damage and for protecting the liver. They also provide calcium, iron, phosphorus, magnesium, copper, manganese, and omega-3 and 6 fats.
* Chickpeas (garbanzo beans) lowers high cholesterol, assist kidney function flushing toxins from the body, and cleanse the digestive system and ease constipation. They are also high in calcium, zinc, manganese, magnesium, potassium, phosphorus and a slew of vitamins, plus absorbable iron.
* Kale a beautiful winter crop, it is rich in calcium, potassium, magnesium, phosphorus, and vitamins A, C and B6, as well as iron. Vitamin C increases mental agility and strengthens your immune system. Vitamin K is important for cognitive function. (See this article on the BBC Good Food website)
* Broccoli is a super cancer fighter. It is an excellent source of vitamins C, A, K, B6 and E, folic acid, magnesium, calcium, potassium and phosphorus.
So chomp your greens, eat more seeds and include more chickpeas in your diet!
I’m not a big fan of salad dressings. Not even a small fan, in fact. I don’t like to douse oil all over my beautiful salads, nor do I like smothering them in acid, vinegary concoctions. Instead, I dress my salads in hummus. It’s healthy, especially if you make yourself (store-bought ones can be heavy in the oil department, so read the labels!), and it has a sumptuous creamy consistency that I am head-over-heels in love with.
Prep time: under 5 minutes
Cooking time: 5-10 minuts
100g kale, washed
150g purple sprouting broccoli
50g alfalfa and broccoli sprouts
3-4 tbsp pumpkin seeds
2 tbsp sesame seeds
3-4 tbsp hummus (I used caramelised onion hummus, but you can plain, too)
200g cooked chickpeas
Steam the kale and purple sprouting broccoli. This will not only make them tender but also remove some of the bitterness.
Toss all ingredients together, coat in the hummus, and serve immediately.