The warm weather is here and its time for fresh vibrant salads! I don’t know about you, but when I used to hear the word ‘salad’, my mind typically jumped to something plain, dry and rabbit food like. This salad will change that perception. This powerhouse salad is loaded with nourishing and wholesome ingredients that not only deliver high quality nutrients but also supports your bodies detoxification pathways.
There are many standout ingredients in this recipe that do wonders for you body. Some include:
Kale, the king of all healthy greens. Kale supports healthy detoxification of the body, is loaded with antioxidants, is high in vitamin C which helps support immunity and contains high amounts of calcium, necessary for optimal bone health.
Edamame beans are an excellent protein alternative for those following a vegetarian/vegan diet with one cup serving approximately 17 grams of protein. These brightly coloured soy beans also contain high amounts of fibre helping aid digestion and manage those hunger levels!
Sunflower seeds are jam packed with a wealth of nutrients. They are high in vitamin E which is known for its potent anti-inflammatory properties and also contain phytosterols, a beneficial plant compound that blocks the absorption of cholesterol in the body. Did I mention that they can also help combat bone density loss and ease muscle cramps? This is due to their high magnesium levels! Give this one a go, I promise your body will thank you for it.
For the dressing:
3/4 cup olive oil
¼ cup apple cider vinegar
1 tbsp of 100% maple syrup
For the salad
2 cups of kale
2 cups of chopped spinach
½ cup cranberries
½ cup edamame beans
½ cup sunflower seeds or pepitas
½ cup alfalfa sprouts
2 diced granny smith apples
Combine all of the dressing ingredients, mix well and set aside. Combine all of the salad ingredients, pour dressing over and toss well.
Tips: Feel free to switch up the dried fruits. Use more or less dressing depending upon your preference.
Salad will keep well for 2 days.
Raw Vegan Gazpacho
Gazpacho. Yes, you read that correctly! Originating from Spain, this chilled soup is typically made with raw and blended veggies, stale bread, wine vinegar and water. The recipe was originally created as a clever way of feeding a family on a tight budget with minimal access to ingredients!
The standout veggies in this soup are the tomatoes and capsicum.
Our lovely wholesome friend the tomato is a major dietary source of the antioxidant lycopene which has been clinically proven to benefit heart and eye health. Here is a fun fact: The lycopene component is actually responsible for the vibrant red colour of the tomato! Tomatoes also boast high amounts of vitamin C to regulate immunity, Vitamin K which is essential for blood clotting and supporting bone health and folate for optimal tissue growth and cell functioning.
Ahhh the versatile capsicum, what can’t you do with it? Put it in a soup, stuff it, roast it, make it into a dip? The list is never ending. Capsicums are an excellent source of Vitamin A, which is essential for eye health, particularly night vision. They are also rich in a carotenoid called lutein, which may help lower the risk of macular degeneration. Similarly to the tomato, Capsicums contain the plant compound capsanthin, the powerful antioxidant responsible for that vibrant colour!
This soup is light and super refreshing, gentle on the stomach and a perfect cool down on a hot summer day. Being dubbed a ‘salad in a blender’, it takes 10 minutes to whip up and you can make it ahead of time to chill overnight for a more developed flavour.
3 large tomatoes
½ red capsicum
1 tbsp apple cider vinegar
1 garlic clove
1 tbsp olive oil
½ cup water
dash of salt
Simply combine all ingredients a in a blender until smooth. Top with your favourite veggies cucumber, avocado, capsicum and parsley go nicely!
Both our Detox salad and raw gazpacho soup make the perfect addition to our Raw TIL 4 cleanse as nutritious and delicious evening meals.
After completing our juice cleanse we highly recommend starting your day with gorgeous fresh fruit to gently wake and activate the digestive system. Our detox salad and raw soup will be giving your body exactly what it needs for lunch and dinner. Plant nutrients, easily digested and loaded with goodness to keep your detox and healing going!
Words and recipes by Clinical Nutritionist Edan Willing