Spinach and Pea Salad

This is a quick salad that infuses the body with a  good dosage of vitamins, minerals and phytochemicals. This can be a foundation on which to add many different ingredients: add some left-over quinoa and a hardboiled egg for a satisfying meal. Use defrosted edamame or lima beans instead of the peas and add a chopped ripe avocado.

Fresh green peas in their pods
Spinach and Pea Salad
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"Spinach is associated with the lowest levels of cancer, heart disease, cataracts, and macular degeneration. The more spinach people eat, the less likely they are to develop any of those disases. Spinach contains a stunning collection of micronutrients, including lutein, beta-carotene, plant-derived omega-3 fatty acids (only a few plants vegetables contain these faty acids), antioxidents, vitamins B12, C and E, coenzyme Q10, the minerals calcium, iron, magnesium, manganese and zinc. It also has chlorophyll, which may be a potent anticancer substance." SuperFoods Rx: Fourteen Foods that Will Change Your Life, by Steven Pratt MD and Kathy Matthews
Fresh green peas in their pods
Spinach and Pea Salad
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"Spinach is associated with the lowest levels of cancer, heart disease, cataracts, and macular degeneration. The more spinach people eat, the less likely they are to develop any of those disases. Spinach contains a stunning collection of micronutrients, including lutein, beta-carotene, plant-derived omega-3 fatty acids (only a few plants vegetables contain these faty acids), antioxidents, vitamins B12, C and E, coenzyme Q10, the minerals calcium, iron, magnesium, manganese and zinc. It also has chlorophyll, which may be a potent anticancer substance." SuperFoods Rx: Fourteen Foods that Will Change Your Life, by Steven Pratt MD and Kathy Matthews
Ingredients
Salad
Adjust servings:
Units:
Instructions
  1. Place salt and pepper in a small bowl. Add vinegar and water and stir until salt is dissolved.
  2. Whisk in extra virgin olive oil.
  3. Season to your taste by adjusting salt and pepper, and also another tablespoon or two of extra virgin olive oil.
Salad
  1. Place all ingredients in salad bowl, toss and serve.
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Spinach, Grated Broccoli, and Grape Salad

With the current enthusiasm for the health benefits of kale, spinach seems to have been pushed into the background. But it is to has stood the test of time as an incredibly nutritious food. Medical research continues to demonstrate its value.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change your Life”full_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer development. Spinach contains two vital antioxidants—glutathione and alpha lipoic acid. The first is the primary antioxidant in all cells where its critically important job is to protect our DNA. It repairs damaged DNA, promotes healthy cell replication, boosts the immune systems and reduces chronic inflammation. Alpha lipoic acid not only boosts glutathione, it helps stabilize blood sugar…Lutein, another powerful antioxidant in spinach, works to enhance the body’s immune system, thus warding off many types of cancers.” short_quote=”In epidemiological studies, it’s been found that the more spinach consumed, the lower the risk of almost every type of cancer…There are a number of different flavonoid compounds in spinach working to prevent different stages of cancer”]
spinach broccoli grape salad
Spinach, Grated Broccoli, and Grape Salad
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spinach broccoli grape salad
Spinach, Grated Broccoli, and Grape Salad
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Ingredients
CMF Vinaigrette
Salad
Adjust servings:
Units:
Instructions
CMF Vinaigrette
  1. Place salt and pepper in a small bowl, add vinegar and water, stir until salt is dissolved
  2. Whisk in extra virgin olive oil
  3. Season to your taste by adjusting salt and pepper, and also another tablespoon or two of extra virgin olive oil
Salad
  1. Mix all ingredients in a salad bowl
  2. Drizzle vinaigrette on top and toss until combined
Recipe Notes

[su_original_recipe]

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Spinach Orange Salad

Spinach is a powerful super food, as are onions and oranges.

[su_expanding_quote_without_link source=”SuperFoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt M.D. and Kathy Matthews” full_quote=”Citrus flavonoids are found in the fruit’s tissue, juice, pulp and skin and have been shown to inhibit cancer cell growth, strengthen capillaries, act as anti-inflammatories and they are antiallergenic and antimicrobial. Flavonoid intake is inversely associated with the incidence of heart attack and stroke as well as a host of other ailments. ” short_quote=”Citrus flavonoids found in the fruit’s tissue, juice, pulp and skin and have been shown to inhibit cancer cell growth”]
Spinach Orange Salad
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Servings
4
Servings
4
Spinach Orange Salad
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Servings
4
Servings
4
Ingredients
Vinaigrette
Salad
Adjust servings:
Units:
Instructions
Dressing
  1. Whisk fresh orange juice, apple cider vinegar, orange zest and red onion in little bowl to blend.
  2. Gradually whisk in 1/2 cup of olive oil.
Salad
  1. In a large bowl, toss spinach with orange segments and half of black olives.
  2. Toss salad with enough dressing to coat lightly.
  3. Sprinkle remaining olives on top and serve.
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Arugula Peach Salad

Arugula Peach Salad
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Arugula Peach Salad
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Ingredients
Salad
Balsamic Vinaigrette
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Units:
Instructions
  1. Place arugula in a bowl.
  2. Cut the peaches into slices and add to arugula. Add chopped cauliflower and half of sunflower seeds.
  3. Pour balsamic vinaigrette over salad just before serving and toss.
  4. Sprinkle remaining sunflower seeds on top.
Balsamic Vinaigrette
  1. Place salt in a small bowl.
  2. Add balsamic vinegar and water; stir with a small whisk or fork to dissolve salt.
  3. Pour extra virgin olive oil in a stream into vinegar, mixing the whole time to emulsify.
Recipe Notes

Variations:

  • Can use mango or pear instead of peach
  • Add one peeled and diced avocado
  • Use chopped nuts (walnuts, almonds, pecans…) instead of seeds

    • Color My Food Original Recipe

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    Zesty Green Salad Packs a Healthy Punch

    Mixed Green Salad with Oranges, Dried Cranberries and Pecans is one of my favorite salads from Epicurious.com

    I was tempted to skip soaking the cranberries in orange juice, but it’s worth that extra step. It take the salad from good to extraordinary. I seriously altered the salad dressing, but I always do—I like my salads to have punch.

    Cranberries are high on lists of healthy foods because of their antioxidant content. This combination of cranberries, oranges, greens and nuts provides a significant healthy boost. I’ve also used spinach, and finely sliced kale instead of mixed baby greens. And any nut or seed (sunflower, pumpkin) can replace the pecans.

    Mixed Green Salad with Pecans and Cranberries
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    Mixed Green Salad with Pecans and Cranberries
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    Ingredients
    Adjust servings:
    Units:
    Instructions
    1. Bring 1/2 cup orange juice to simmer in heavy small saucepan. Remove from heat. Mix in dried cranberries. Let stand until softened, about 30 minutes. Drain well; reserve juice.
    2. In a small bowl, whisk oil, vinegar, orange peel and the juice the cranberries soaked in. Mix in cranberries. Season dressing to taste with salt and pepper. (Can be prepared 1 day ahead.)
    3. Place greens in large bowl. Toss with 2/3 of dressing. Add orange segments to bowl, reserving a handful of pieces. Add pecans, reserving about 2 tablespoons. Toss with remaining dressing. Top salad reserved orange segments and pecans.
    Recipe Notes

    Optional: After tossing salad in the bowl, spread it on a platter, arrange reserved orange slices decoratively on top and sprinkle with pecans. The platter makes a prettier presentation.

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