Spring is in the air and after a winter of cocooning and comfort food we have most definitely resorted to a regime of increased exercise and healthy eating. Not too long ago I posted a recipe for Sweet and Salty Five Seed Crackers, since then I have discovered the impressive satiating power of the humble chia seed and have been incorporating it into all sorts of recipes. A mere tablespoon may be relatively energy dense but is readily outweighed by its numerous purported health benefits. I can vouch from personal experience that a little goes a long, long way in helping keep me fuller for much, much longer and more importantly keep those pesky hunger pangs at well.
In this post I’m incorporating chia along with pumpkin and sunflower seeds into a power house of a super food filled salad. A colourful and flavourful cornucopia of salad leaves, vegetables, seeds and herbs lightly coated with an apple cider vinegar based dressing. Delicious and nutritious at just 152 calories for a very substantial two cup serve. I think i may have commented previously at how surprisingly long it can take to chomp through a well made salad. This raw salad is no exception, making it the perfect offering for a fast day meal.
Raw Power House Super Food Salad
Makes 12 cups to serve 6 ( 152 calories per 2 cup serve)
1/2 head (5 cups) Chinese cabbage, shredded (55 calories)
1 large fennel bulb, shaved (73 calories)
1 large carrot, spiralised or julienned (30 calories)
1 large beetroot, grated raw (35 calories)
1/2 bunch (3 cups) watercress, leaves and tender stems, torn (12 calories)
3 cups baby spinach leaves (21 calories)
1/4 cup fresh parsley, leaves and tender stems, torn (4 calories)
1/4 cup fresh mint, leaves, torn (5 calories)
1/4 cup fresh basil, leaves, torn (4 calories)
1 tablespoon chia seeds (65 calories)
1 tablespoon sunflower seeds (47 calories)
1 tablespoon pumpkin seeds (56 calories)
1 tablespoon lemon juice (3 calories)
2 tablespoons apple cider vinegar (2 calories)
4 tablespoons cold pressed olive oil (480 calories)
1 heaped teaspoon wholegrain mustard (12 calories)
1 clove garlic, thinly sliced (4 calories)
sea salt and pepper, to season
PLACE dressing ingredients in a medium screw-top jar, shake until well emulsified. Set aside.
PLACE spinach, watercress, cabbage, fennel and carrot into a large bowl. Pour over half dressing and toss until combined.. Arrange on a large platter
MEANWHILE place beetroot into a small bowl. Add a tablespoon of the remaining dressing and stir to combine. The beetroot will bleed a little so its best to dress it separately before adding to the remainder of the salad ingredients.
SCATTER dressed beetroot over the salad then top with torn parsley, mint and basil leaves.
FINISH by scattering over chia, pumpkin and sunflower seeds.
DRIZZLE with remaining dressing and serve.