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Superfoods Salad with health benefits.



Superfood definition: A nutrient-rich food considered to be especially beneficial for health and well-being.
We eat superfood every day, and beautiful combination of different food makes us feel good, makes us healthy. They all doing their own thing to make us strong and give us the power to live happy and long life.
My diet is pretty balanced and my family enjoys everything, so squeezing something like this salad into our weekly menu is pretty fantastic for our body and mind.

This salad is fresh, refreshing and amazingly delicious. I hope you will give it a chance. Let's go briefly over some of the health benefits of this salad. I wrote about so many before, but I really want you all to read about it again.




KALE
  • Kale is high in Vitamin C, and K. We all know how amazing vitamin C is for us, but eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease. It is high in Iron and fiber. It's fantastic anti-inflammatory agent and it gives you cardiovascular support.

CARROTS
  • Carrots are an excellent source of vitamin A—This essential vitamin is used by the eyes to maintain good sight.  If your skin appears dull or is showing signs of aging, you can use carrots to get your skin glowing again. The vitamin A and antioxidants found in carrots help protect skin from sun damage and the harmful effects of the free radicals that are sometimes put out during normal metabolic processes. Carrots Prevent Cardiovascular Disease, prevents and lower risk of cancer and flush out toxins.

MUKIMAME— individual GREEN Soybeans/Edamame refers soybeans in the pod 

  • Soybeans or Mukimame gives you energy, contains protein, fiber, carbohydrate, various amino acids and low levels of fat and sugar. It is a good source of various minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, and manganese. Makes a very healthy snack.


BROCCOLI SLAW: Broccoli stems, red cabbage, and carrots

  • Broccoli slaw is an amazing combination of powerful vegetables. The high content of vitamin K and calcium in broccoli helps in maintaining stronger and healthy bones in the body as well as preventing osteoporosis.  Also, a significant amount of folate has demonstrated promise in protecting against colon, pancreatic, cervical and stomach cancer. It has Anti-Aging properties and boosts the immune system and it helps to reverse and ease the damage brought by Diabetes. Cabbage is a brain food. Cabbage is full of vitamin K and anthocyanins that help with mental function. These nutrients also prevent nerve damage, improving your defense against Alzheimer’s disease, and dementia. Red cabbage has the highest amount of these powerful nutrients. It helps detoxify the body. The high content of vitamin C and sulfur in cabbage removes toxins. These are the main causes of arthritis, skin diseases, rheumatism, and gout. It helps keep blood pressure from getting high. The high potassium content helps by opening up blood vessels, easing the flow of blood.

BLUEBERRIES
  • Berries, especially blue like blueberries can prove to be extremely valuable for cancer patients. Blueberries, being very rich in antioxidants like vitamin C, vitamin B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial substance), selenium, zinc, and iron (promotes immunity by raising hemoglobin and oxygen concentration in blood), it can seriously boost your immune system and prevent infections. Blueberries are amazing for you to stay and feel young. You can prevent signs of aging like wrinkles, age spots, cataracts, osteoporosis, hair loss, etc.

Superfoods Salad with health benefits.

NUTS and SEEDS
  • Nuts are an antioxidant powerhouse. Packed with protein, fiber, and essential fats, nuts are the best.  A golf ball-sized serving (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.  All nuts have different nutrition credentials and will provide various health benefits.  Antioxidants help control free radicals, which are unstable molecules produced as a normal function of metabolism.  Free radical production increases in reaction to heavy sun exposure, stress, pollution, and other causes.  Although free radicals can play a beneficial function in the immune response, owning too many can lead to cell damage.  When your level of free radicals is too high, your body is supposed to be in a state of oxidative stress, which increases disease risk. Nuts have impressive effects on cholesterol and triglyceride levels.

Cashews, Walnuts and Sunflower Seeds 

CASHEW is still a nut in a culinary world. Cashews are one of the lowest fiber nuts, they are packed with vitamins, minerals, and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.
WALNUTS may help reduce not only the risk of prostate cancer but breast cancer as well.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid, which is anti-inflammatory and may prevent the formation of blood clots. Walnuts contain antioxidants and contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, and omega-3 fats.
SUNFLOWER seeds contain selenium, an essential nutrient. Studies have found it plays a role in the antioxidant function and helps reduce redness and swelling in the body. There’s an added bonus to the magnesium in sunflower seeds, it promotes a healthy mood. They contain bone-healthy minerals. Besides calcium, your bones need magnesium and copper to stay strong. Sunflower seeds have both these minerals. As a bonus, they also contain Vitamin E, which helps ease arthritic pain.


CRANBERRIES (dried) 
  • Dried cranberries commercial drying processes substantially reduce the vitamin A and vitamin C content, and most commercially produced dried cranberries contain added sugar. Dried cranberries contain the same nutrients as fresh cranberries (notably dietary fiber and antioxidants). When they are in season I love eating a handful despite their tart taste, but adding a bit of dried over my salad or cereals gives me sweet satisfaction. Dried cranberries are a source of fiber, an important part of a healthy, balanced diet, aiding digestive health.  
LEMON AND GINGER 
  • While lemons may seem quite acidic, they're a surprisingly good source of an alkaline food that can help balance your body's pH.  Studies have supported the anticancer activity of citrus limonoids, compounds that protect your cells from damage that can contribute to the formation of cancer cells. Vitamin C in lemons helps to neutralize free radicals linked to aging. On the other hand, you have an amazing ginger. Whether we’re talking about curing a simple stomach ache or severe morning sickness, ginger has been used for thousands of years as an effective digestive aid and natural cure for nausea. Ginger may drastically lower blood sugars and improve heart disease risk genes. Ginger has been indicated to be effective against exercise-induced muscle pain and Anti-Inflammatory effects can help with osteoarthritis.
Superfoods Salad with health benefits.

I just gave you a fraction of information about these awesome ingredients. If you include them in your daily menu or at least every other day, your body will thank you. Of course, you will feel younger, brighter, enegetic and with a more positive attitude when you feed your body with an amazing selection of fresh and coloriful food. 
SUPERFOODS SALAD
about 4 servings
INGREDIENTS
  • 4 cups Fresh Kale
  • 1 1/2 cup Shredded Carrots
  • 1 1/2 cup Broccoli Slaw
  • 1 1/2 cup Mukimame (or deshelled Edamame)
  • 1 1/2 cup Blueberry
  • 64 Cashews (16 per serving)
  • 1 cup Walnuts (12 to 14 halves per serving)
  • 1/4 cup hulled Sunflower Seeds
  • 1/2 cup Dried Cranberry

Superfoods Salad with health benefits.

Lemon-Ginger Vinaigrette
  • 1 large Ripe Lemon, squeeze as much as you can (if the lemon is smaller, you can use 2)
  • 1/4 cup Olive Oil
  • 3 tbsp. Apple Cider Vinegar (or red wine vinegar) 
  • 1 inch Fresh Ginger, grated 
  • 1 teaspoon minced Garlic
  • 1 teaspoon Dried Parsley 
  • 1/4 teaspoon Chili Powder
  • Himalayan Salt to taste
Superfoods Salad with health benefits.

DIRECTIONS
  1. Wash all the vegetables and fruit, then prepare them by slicing, shredding, and grating. 
  2. Slice Kale into bite size pieces, and place in the large bowl. 
  3. Mix everything for lemon-ginger vinaigrette in the glass jar with a fitted lid and season with salt to taste, start with 1/4 teaspoon and taste. Close the lid and shake the jar to combine all the ingredients. 
  4. Pour the vinaigrette over the kale and massage it for about one minute or until the kale is tender. Squeeze the kale using your hands. You will end up with half of the size in the bowl. You got to do this step to make kale tastier.
  5. Now add all the other ingredients (fruits and vegetables) and lightly toss with the kale. 
  6. Taste and see if you need to add a pinch or two of Salt. 
  7. Serve just a salad immediately or place in the container/jar with a fitted lid and keep in the fridge for up to 2 days. 
ENJOY!

* Apple cider vinegar ingestion can help acid reflux, lower blood pressure, improve diabetes and support weight loss. The benefits of apple cider vinegar come from its powerful healing compounds, which include acetic acid, potassium, magnesium, probiotics and enzymes.
* Red wine vinegar is free of cholesterol, fat, and sodium and full of anti-aging antioxidants. Unlike wine, it doesn't contain alcohol.
* Massaging your kale removes the bitter and rough taste that the leaf sometimes have.

SOURCE
*Various sources from internet, research, and books that focus on health and healthy eating. 
You cannot expect to feel any progress if you eat clean, healthy and raw food one time a month. You have to eat every day a rainbow and variety of healthy food to feel great and see any changes. 
IF you cannot eat some of these please omit. You can always replace it by something else. There are so many options and seasonal produce that you can certainly replace or substitute, for example, if you do not have blueberries, then use raspberries or another kind of berries. Equally delicious and beneficial to your health. I am not a doctor, nutritionist or vegan, but I do have a common sense what works together, what is healthy and what is doing amazing things for our body, mind, and spirit. 

Superfoods Salad with health benefits.


Superfoods Salad with health benefits.


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MUCH LOVE, AND PEACE TO ALL...
                            
SANDRA

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