If you think that salads are dull and boring, then give the Rejuvenated salad a try. We think you’ll be a convert. It has to be one of our favourite combinations, when you think of colours of the rainbow then this dish has them all. It’s perfect no matter what time of the year and one that we never tire of.
The Rejuvenated salad really does pack the maximum number of antioxidants into one salad.
The Rejuvenated salad ingredient list to serve 4
Large handful of spinach
Bag of watercress or alternate green leaves
1/2 red cabbage, finely sliced
1 red pepper, de-seeded and chopped
1 red onion chopped
½ cucumber sliced or cubed
6 salad tomatoes sliced or quartered
1 avocado chopped
Alfalfa sprouts, to top (if available)
10 walnuts, broken and sprinkled
Pumpkin or sunflower seeds, to sprinkle
Here’s how we made it
Why the Rejuvenated salad is so full of nutrition.
First of all, create a layer of leaves, at Rejuvenated HQ we grow a variety of leaves in the veggie plot which means that each bowl is different to the last. Some of the leaves that we find grow particularly well, even through the long winter months are Swiss chard and perpetual spinach. I was surprised to discover that Swiss chard is actually one of the most nutrient dense vegetables available and actually has more nutritional value than kale. It’s also kinder on the stomach and suitable for those who suffer from Irritable bowel syndrome.
The jewel-toned stalks and veins make it a pleasant addition to your salad and combining it with spinach will give high amounts of youth boosting polyphenols, vitamins A, C and E along with vitamin K.
Water cress is another potent greens containing vitamin K calcium and magnesium, while red cabbage boosts immunity and helps to fight inflammation.
The addition of avocado, olives and walnuts brings healthy fats to the recipe, these help boost metabolism and moisturise from the inside out.
Avocados have become the hero of the health food industry, from toast toppings to desserts and smoothies, this super versatile food has a myriad of health benefits and is a delightful creamy smooth addition to the salad. They are an excellent source of monounsaturated fat and vitamin E and are a good source of the B vitamin, folate.
Olives are high in vitamin E, other powerful antioxidants and are reputed to be good for the heart. The oil from them is a major component of the Mediterranean diet and it is associated with longevity.
Walnuts are one of my favourite nuts, I find them particularly delicioius in salads. They are rich in antioxidants and a good source of omega 3’s.
Add red onions for a good source of quercetin, include red peppers and cucumber, give it a good mix up and top with alfalfa sprouts and seeds. Alfalfa sprouts are a powerhouse of nutrients and energy, pumpkin and sunflower seeds will give an added texture as well as extra vitamins and antioxidants.
We hope you enjoy creating the Rejuvenated salad and would love to hear if you give it a try.