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:
- Add quinoa and water to a saucepan and bring it to a boil.
- 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.
- Add all the ingredients for the guava dressing in a food processor to blend.
- Add all the salad ingredients in a stainless bowl and pour the dressing on top. Toss well and adjust seasoning.
- 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:
- Add all the ingredients for the apricot dressing in a food processor and blend.
- 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.
- Pan-sear tofu cubes for a few seconds on each side and soak them in the kefir. Add the salad bowl.
- Sprinkle red rice brown rice, cherry tomatoes, and black olives.
- 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:
- To make the granola, first, caramelize the honey and maple syrup.
- Add popped amaranth, roasted flax seeds, brown rice flakes, kurmura, chopped basil, and chopped red chillies.
- Mix well and spread out to a one-inch thickness on a rectangular tray. Once set, break into chunks and set aside.
- Add all the ingredients for the papaya dressing in a food processor and blend.
- Mix lettuce, olive oil, and papaya dressing. Adjust the seasoning to taste.
- Place the diced papaya, grilled peaches, and grapes around the lettuce.
- Top with granola chunks, melon seeds, and sunflower seeds.
- Garnish with carrot kimchi and mint sprigs.
Tip: For a less sweet version, replace the peaches with avocado.
