Superfoods are nutrient-dense foods that are regarded as particularly advantageous to health and well-being, as their name suggests. Every day, I make an effort to eat superfoods because they make us feel good and keep us healthy.
My family and I have a fairly balanced diet, so adding this salad to our weekly menu is great for both our physical and mental health.
What could be better than a nutrient-dense salad that will leave you feeling satisfied? It’s ideal for meal prepping for an easy weekday lunch or served with grilled chicken or any other protein on top!
This Superfood Salad recipe is packed with healthy ingredients like kale, quinoa, and chia seeds and topped with a light and refreshing maple vinaigrette. The salad is ready in 15 minutes and is perfect for a quick and healthy meal!
Plus, the simple dressing with a hint of sweetness is ideal for this salad. What I like about this is that you can easily change it up by adding any protein or vegetables of your choice, or you can keep it vegetarian. It’s still packed with plant-based protein from the chickpeas.
So now, without further ado, let’s get started with this awesome and gout-friendly recipe!
Kale is a popular green leafy vegetable that belongs to the Brassica oleracea family, which also includes cabbage, cauliflower, Brussels sprouts, broccoli, and other cruciferous vegetables. Kale is the closest relative to cabbage, but unlike cabbage, its central leaves do not form a head.
According to research, the antioxidants and nutrients in kale have medicinal properties that help to maintain good health and lower the risk of certain diseases.
When digested, kale is an alkaline-forming food, so it may promote a more alkaline environment without increasing the risk of uric acid crystal formation. Additionally, kale supports your cardiovascular system and works wonders as an anti-inflammatory.
Soybeans provide energy, contain protein, fiber, carbohydrates, and various amino acids, and have low fat and sugar levels. It contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese, among other minerals. This is a very healthy snack.
Contrary to popular belief, gout sufferers should avoid soy and legume products because they are high in purines. A recent study found that soy products do not increase the risk of gout and that those who already have it may continue to consume them.
Purine-rich foods, such as shellfish and meat, raise uric acid levels in the blood and may result in the formation of sodium urate crystals in the joints, causing aches and pains. Despite its high purine content, soy does not appear to have the same effect.
Blueberries, in particular, may be extremely beneficial to gout and cancer patients. Antioxidants such as vitamin C, vitamin B complex, vitamin E, vitamin A, and copper are abundant in blueberries.
We must also mention selenium, zinc, and iron (which promote immunity by raising hemoglobin and oxygen concentration in blood). They may boost your immune system and help you avoid infections. Blueberries are fantastic for staying young and feeling young.
While blueberries alone will not cure your gout, they are an important part of a healthy diet. Blueberries are high in antioxidants and fiber, and one cup contains one-fourth of your daily vitamin C requirement, according to the American Dietetic Association.
They are fat-free and have only 80 calories per cup, so eating them instead of sugary or sweet snacks can help you lose weight, which is important when trying to control your gout attacks.
Nuts are high in antioxidants. Nuts are the best source of protein, fiber, and essential fats. A golf ball-sized serving (about 30g) of unsalted nuts is an energy-boosting snack that, unlike most other options, contains a variety of important vitamins and minerals.
All nuts have different nutritional profiles and will provide different health benefits. In terms of potential gout-fighting benefits, you’ll be relieved to know that the crunchy snack doesn’t cause gout. In fact, health experts recommend nuts as part of an ideal gout diet when consumed in moderation.
Chickpeas, also known as garbanzo beans, have been grown and consumed for thousands of years in Middle Eastern countries. Their nutty flavor and grainy texture complement a wide range of foods and ingredients. They will, without a doubt, add a special zing to your superfood salad!
It is recommended that people at risk of gout limit their daily purine consumption to less than 400 milligrams. Chickpeas and hummus are generally low in purines, so people with high uric acid levels may eat them.
List of Ingredients
- 4 cups kale, fresh
- 1 cup walnuts per serving (12 to 14 halves)
- 1 1/2 cups shredded carrots 1 1/2 cups slaw broccoli
- 1 1/2 cups Mukimame or unshelled Edamame
- 1 cup dried cranberries
- 1/4 cup Sunflower Seeds, hulled
- 64 Cashews, 16 calories per serving
Lemon-Ginger Vinaigrette (with a touch of Maple)
- 2 tbsp maple syrup
- 1 medium ripe lemon squeeze as much as possible (if the lemon is smaller, you can use 2)
- a quarter cup of olive oil
- 3 tablespoons apple cider Red wine vinegar or vinegar
- 1-inch grated fresh ginger
- 1 garlic clove, minced
- 1 tsp. dried parsley
- 1 tablespoon Chili Powder
- To taste, Himalayan salt
- Wash all of the vegetables and fruit before slicing, shredding, or grating them.
- Place the kale in a large mixing bowl and cut it into bite-size pieces.
- In a glass jar with a fitted lid, combine all of the ingredients for the lemon-ginger vinaigrette and season with salt to taste, starting with 1/4 teaspoon and tasting.
- Close and shake the jar to combine all of the ingredients.
- Pour the vinaigrette over the kale and massage it for one minute, or until tender. Use your hands to squeeze the kale. You’ll end up with half the amount in the bowl. This step is required to make kale taste better.
- Toss in the remaining ingredients (fruits and vegetables) and toss lightly with the kale.
- Taste and see if you need to add another pinch of salt.
- Serve immediately or place in a container/jar with a fitted lid and refrigerate for up to 2 days.
Let us know your thoughts in the comments below!