Super Seed Salad for Summer

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

On warm, sunny summer days I love throwing together quick and easy salads. Packed with protein that helps to support a healthy immune system and fiber to control hunger, blood sugar stability and give you plenty of energy, this salad is a new favorite. Adding seeds to your salads, or any meal for that matter, is an easy way to get in extra nutrients, like the chia and pumpkin seeds that are rich in omega-3’s. I even added mustard seeds which are a rich source of essential oils, minerals and vitamins. And don’t feel like you need to pile on heavy dressing to make a salad taste good. I like to keep it light with fresh lemon and a bit of extra virgin olive oil.

 

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Ingredients:

  • 4 large handfuls of baby spinach
  • 8 kale leaves (tuscan cabbage)
  • 1/4 red onion
  • 1 large carrot
  • 6 cherry tomatoes
  • 1 cup (250 g) garbanzo beans
  • 1 cup (250 g) black beans
  • 1/2 tbsp mustard seeds
  • 1/2 tbsp sesame seeds
  • 1 tbsp chia seeds
  • 1 tbsp pumpkin seeds
  • 1/2 lemon
  • 1 tbsp olive oil

Directions:

1. Wash all produce then chop kale, onion and carrots.

2. Rinse beans (get BPA free can or make from dried).

3. Assemble in four bowls (or save the leftovers for the next day)

4. Squeeze lemon over salad, drizzle olive oil, then toss to combine.

Substitutions:

  • Spinach – romaine
  • Kale – swiss chard
  • Onion – radish
  • Carrot – cooked sweet potato
  • Tomato – red cabbage
  • Sesame seeds- poppy seeds
  • Chia – hemp seeds
  • Olive oil – walnut or avocado oil
  • Lemon – lime
  • Pumpkin seeds – walnuts

Prep time: 10 minutes

Cook time: 0 minutes

Total time: 10 minutes

Servings: 4

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on product size and juicer used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is the nutritionist for Reboot with Joe. She is a Senior Clinical Nutritionist at Dana Farber Cancer Institute/Brigham & Women’s Hospital in Boston. She also writes for online health and nutrition sites and works in private practice with her husband Dr. Russell Kennedy, www.wellnessguides.org. Stacy is a certified personal trainer and fitness instructor through the American College of Sports Medicine. Stacy received a Bachelor’s of Science in Dietetics from Indiana University, completed her Dietetic Internship at Massachusetts General Hospital and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She currently resides in Wellesley where she loves cooking healthy, juicing, hiking, practicing yoga and spending time with her husband, two sons, three dogs and friends.

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