An increasing number of people seem to be developing all sorts of food intolerances, so Weekender is bringing you three super-healthy salads, all containing ingredients considered superfoods.
Nelson Daniels is the head chef at Hurley’s Marketplace, delivering a selection of freshly prepared dishes at the deli counter every day. He and his team are up bright and early creating a wide variety of salads, mains and sides for lunch and dinner.
Daniels has chosen to share recipes for three of Hurley’s most popular salads, none of which contain gluten, and all of which have been staples at the supermarket for years.
The first is a colorful, crunchy quinoa salad with vegetables. Quinoa (pronounced kee-nwa) is a grain-like crop grown primarily for its edible seeds, and the plant is closely related to vegetables such as beetroots and spinach. The seeds are high in protein and lack gluten, so they are an excellent source of carbohydrates for those on a gluten diet, as well as for those who simply want to eat healthily. Daniels calls quinoa a “superfood” and says he eats it when he is training to run marathons, giving him the energy he needs as well as a good boost of protein. Not particularly intense in flavor, its subtle nuttiness is enhanced by adding flavorful vegetables and fruits.
Quinoa salad
Ingredients: (for one good-sized salad)
3 cups prepared quinoa, cooked according to the packet and cooled
1 white onion, fine diced
5 scallions, finely chopped
1 red pepper, small dice
1 green pepper, small dice
1 carrot, small dice
1 lemon, juiced
½ cup dried cranberries or dried cherries
¼ cup chopped cashews (omit for those with nut allergies)
Parsley, chopped
Salt and pepper
Drizzle of olive oil
Cook quinoa as per the package directions (Daniels says you cook it much like rice) and set aside to cool. In a large mixing bowl combine all vegetables, dried fruit and the cashews. Season with a pinch of salt and pepper. Add the cooled quinoa to the vegetables and drizzle with the olive oil, lemon juice and parsley. Adjust seasoning with more salt and pepper if needed. You can keep this salad refrigerated in an airtight container for up to five days. This is a perfect salad to fill up a healthy lunch box if you are on the go all day. Daniels suggests adding some grilled chicken breast for added protein.
Black bean and roasted corn salad
This salad has its origins in Mexico, where Daniels says he has spent a good deal of time. His black bean and roasted corn salad incorporates all the wonderful crunchy textures, vivid colors and fresh flavors from the country. Black beans are generally considered another superfood and are very high in fiber, folate, protein and antioxidants, along with numerous other vitamins and minerals, so they make a great addition to your diet.
Ingredients: (serves two good sized salads)
2 cans (12 oz) cooked black beans, drained and rinsed.
4 ears fresh yellow corn, roasted, cooled and cut off the cob
1 large red onion, small dice
1 green bell pepper small dice
2 limes, juiced
½ bunch cilantro, rinsed and chopped
1 teaspoon ground cumin
Salt and pepper
Finely chopped half chipotle pepper (optional)
In a large mixing bowl combine the beans, corn, onions and peppers. Season with cumin, salt and pepper, then add lime juice, cilantro and chipotle pepper (if using) and mix well. Store in an airtight container for up to four days in the refrigerator. This salad can also be served warm, and Daniels says it goes great with grilled or blackened fish such as salmon or mahi-mahi. He also suggests varying this salad in lots of different ways, with the addition of tomatoes, diced mango or citrus fruits.
Spicy broccoli salad
This salad is a Hurley’s favorite. Broccoli has long been lauded as a superfood as it is packed full of vitamins, especially vitamin C, and fiber. Broccoli is said to help the body detox, and even has possible anti-cancer fighting properties. But it can sometimes get a little boring, especially when served boiled and plain. This salad rejuvenates the vegetable and makes it the star of the show.
Ingredients: (serves two good sized salads)
2 heads of broccoli (very quickly blanched)
1 small red onion, julienned
2 teaspoons crushed red chili flakes
1 lemon, juiced
1 tablespoon olive oil
1 small can mandarin orange segments (drained) or peach slices
Salt and pepper
Daniels says it is very important not to cut the broccoli. Instead, bring a medium pot of salted water to a rolling boil, quickly dunk the entire broccoli into the water for just seven seconds and set aside to cool and drain. This way the broccoli keeps its lovely bright green color and most of its precious nutrients as well. Cut the broccoli into florets and place into a medium-sized mixing bowl, then season with salt, pepper, olive oil, lemon juice and red pepper chili flakes. Add the julienned red onions and the orange or peach segments. Daniels says you can add dried cherries or cranberries for a little extra sweetness. This salad can be kept refrigerated for up to six days in an airtight container. But you will probably not have any left as it is so good!
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