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Super Crunchy Super Food Salad


Posted by Mariah | Posted in 21-Day-Adventure Cleanse, Salads | Posted on 17-11-2011

I taste tested this salad with Brando, our office intern, a.k.a. The Organic Boy, this week and he asked me what a superfood is. Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense. You can find a variety of lists of superfoods online.

First and foremost, this particular salad is designed to be crunchy. I wanted a super-hearty salad with lots of flavor and texture that could serve as a meal in itself. It features kale, red cabbage, carrots, apples, walnuts, pistachios, dried goji berries and craisins. The dressing is definitely Asian-inspired and made with low-fat Vegenaise.

NOTE: if you want to up the health quotient a little come Turkey Day, this would make a great side dish!

Did The Organic Boy like it? Yes. However, he suggests making it with almonds. You can dress up your super salad with just about any nut and dried fruit combo, so suit yourself.


For the salad

3 cups chopped kale
3 cups chopped red cabbage
1 apple, chopped and tossed in the juice of one lemon
1/2 cup organic dried fruit and nut mix (mine had the above nuts and dried fruits)
2 carrots, chopped
2 tsp. sesame oil
1 tsp sesame seeds

For the dressing

1 large clove garlic
2 tbsp. rice wine vinegar
1 tsp. miso paste (optional)
1 tbsp. soy sauce
1 tsp. sesame oil
1 small lump of fresh ginger, peeled (about half the size of your thumb)
3/4 cup low-fat Vegenaise
Dash of cayenne
3 tbsp. water
2 tbsp. Agave Nectar or Honey


  1. In a medium-pot, saute kale and sesame seeds in 2 tsp. sesame oil on medium heat until slightly wilted, about two minutes. Set pot aside to cool.
  2. While the kale cools, throw all of the dressing ingredients into a food processor and pulse until smooth, around one minute. If you like your salad dressings thicker, just omit the water in the recipe.
  3. In a large serving bowl, combine all of the other salad ingredients, plus the cooled kale, and stir until well-mixed. Chill for one to two hours before serving.

Comments (1)

[...] baking. Yum. If you haven’t tried them, you should, they are a superfood! Here is another kale recipe on Mariah’s food blog that I would love to [...]

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