Super Morning Salad
My family thinks I’m crazy because I like to eat salad for breakfast. I ask you, is there a better way to start your day? Food is fuel, your body needs it to run properly, your brain needs it to think clearly, and my power salad is exactly the kind of thing that will have you running on all cylinders from the get go.
Because it’s a morning salad I put a lot of fruit in it, and I make a citrus salad dressing that is guaranteed to wake up your senses. It’s good, I promise, but best of all, it will make you feel good.
I start with three types of greens. Each one is a super food and brings some important vitamins and antioxidants to the table.
The first is baby kale. This flavorful little leaf will give you all of the vitamin A and C you need for the day. One cup contains 133% of the recommended daily allowance of both vitamins. Because it’s related to the cabbage family, it doesn’t wilt as easily as other leafy greens, and it has some crunch.
Chard is another lettuce that I love to add to my salad. It is a favorite ingredient in Mediterranean dishes and is also full of antioxidants and vitamins. The purple color that runs through the stem is from a source of phytonutrients called betalains. Studies have shown that this antioxidant is an anti-inflammatory and can regulate blood sugar.
Next up, spinach, one of my favorite green foods. One cup is seven measly calories, and a whole bunch of powerful. It’s high in vitamin A, and it’s a good source of iron. It also contains protein, the more you eat, the better.
After I wash and spin dry my greens, it’s time for the addition of my favorite veggies. First I dice up a fresh cucumber. Its aroma always wakes me up and lifts my mood. It’s like smelling the best of summer; fresh cut lawns, roses, and a soft breeze coming off of the ocean. Then, I add colorful red and yellow bell peppers. They brighten up the salad and add a crunchy, sweet, texture. Finally, a handful of organic sugar snap peas. They are great source of fiber, and they look so pretty.
Once the vegetables are added, it’s time for the fruit. Blueberries are a must. They’re the king of super foods, and they’re delicious, delicate, and sweet. These little blue beauties are filled with antioxidants that will help keep you healthy. Need a brain boost? Recent studies show that they may improve memory, and are best eaten raw for optimum levels of antioxidants.
For a tropical twist, drop some mango into the mix. Although this fruit is higher in sugar than most fruits, it makes up for it in nutrients. It’s a great source of fiber, vitamin B6, vitamin A, and vitamin C. It’s also one of those unexpected fruits that can cheer you up just because it looks like sunshine.
Make a simple citrus vinaigrette to dress it and you’ll have a beautiful, healthy, energizing salad that will help get your day started off on the right track.
1 cup of baby kale
1 cup of chard
1 cup of spinach
½ of a peeled cucumber –diced
2 red baby bell peppers – diced
2 yellow baby bell peppers – diced
½ cup of sugar snap peas
½ cup blueberries
¼ cup mango – cut into bite size pieces
1/3 cup of white champagne vinegar
1/3 cup orange juice
2 tbsp. olive oil
Salt and pepper to taste
Wash the kale, chard, and spinach well and spin dry in a salad spinner. Put in a large bowl.
Wash the vegetables and dice them. Add to the lettuce.
Wash the sugar snap peas and blueberries and add to the bowl.
Wash the mango, peel, and slice into bite size pieces. Be careful, this is a slippery fruit.
Put the ingredients in a jar with a lid or a bowl. Mix well and pour on the salad. Toss the salad and serve.