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Power Crunch Super Salad

Difficulty Beginner
Time
Prep Time: 15 mins Total Time: 15 mins
Servings 2
Calories 285
Best Season Suitable throughout the year
Description

This nutrient-dense salad offers a balanced mix of healthy fats, plant-based protein, fiber, and antioxidants, promoting heart health, digestive health, and overall vitality.

Nutritional Benefits: 

  • Flax Seeds: Rich in omega-3 fatty acids (ALA), fiber, and lignans (antioxidant properties)
  • Watermelon Seeds: High in magnesium, and antioxidants
  • Sesame Seeds: Good source of calcium, zinc, and lignans (polyphenolic compounds.
  • Pumpkin Seeds: High in magnesium, zinc, and antioxidants (including carotenoids)
  • Broccoli Florets: Rich in vitamin C, fiber, and sulforaphane (antioxidant)
  • Apple: High in fiber and flavonoids (polyphenols)
  • Beetroot: Rich in folate, nitrates (boosts nitric oxide production), and fiber
  • Red Lentils: High in plant-based protein, fiber, and polyphenols
  • Feta Cheese: Provides protein, calcium, and beneficial fatty acids
Ingredients
  • 1 tbsp flax seeds
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 1 tbsp sesame seeds
  • 1 cup broccoli florets (blanched)
  • 1 medium apple (thin slices)
  • 1 small beetroot (boiled and diced)
  • 1/2 cup red lentil (cooked)
  • 50 g feta cheese (crumbled)
  • 2 tbsp classic vinaigrette dressing (½ cup extra-virgin olive oil, 3 tablespoons vinegar (balsamic vinegar, red wine vinegar, white wine vinegar), 1 tablespoon Dijon mustard, 1 tablespoon maple syrup or honey, 2 medium cloves garlic, pressed or minced, ¼ teaspoon salt, to taste, Freshly ground black pepper to taste)
Method:
  1. Combine:
    • In a large bowl, combine the broccoli florets, sliced apple, diced beetroot, and red lentils.
    • Add the seeds (flax, watermelon, sesame, and pumpkin) to the mixture.
  2. Add the dressing:
      • Add the vinaigrette dressing and toss the salad, until coated well with the dressing. 
  3. Garnish:
    • Add the crumbled feta on top. 
Nutrition Facts

Servings 2

Amount Per Serving
Calories 285kcal
% Daily Value *
Total Fat 13g20%
Total Carbohydrate 36g12%
Dietary Fiber 12g48%
Protein 15g30%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: High fibre, High protein, Heart and Diabetic friendly
Read it online: https://dietyumm.com/recipe/power-crunch-super-salad/