Superfood vegetables give you all of the nutrients you need but do you know how to best enjoy them? I’ll tell you!
We started off the year 2020 with a highly contagious epidemic called the Coronavirus. Although Malaysians are all far from the source of this epidemic, that doesn’t mean that we all are safe.
The hot, blistering and dry Malaysian weather has made more people cough and fall sick than the actual deadly virus. It’s not surprising at all since January and February are the hottest and driest months. Temperature can go up to 36 degrees. Pheww.. That makes me sweat just by thinking about it.
If you think working in a cool, air-conditioned room is the solution, well, sorry to burst your bubble there but actually, going in and out of a cold room into the hot weather outside can cause your body to be in shock since the body needs to drastically adjust itself with the sudden change in temperature.
Get What Your Body Needs in a Bowl
To take care of yourself from getting sick doesn’t mean that you have to stay in one temperature constantly or even wear masks and squeeze a bottle of hand sanitizer every half an hour. The key to a healthy you is basically taking care of the things you eat.
The easiest way or as I would say, the laziest way, is by making yourself a small bowl of simple salad that has all the nutrients you need. I prefer to make my salads using superfood vegetables, especially the ones that are cheap and readily found anywhere.
So, how does one make superfood vegetable salads? Well, I got 10 superfood vegetable salads for you to choose from.
The Super Salad
This salad combines all the goodness of every available superfood vegetable that you can find in one bowl. The salad is fresh, colourful and just wonderful. Try out Averie Sunshine’s delicious super salad and let be as strong as Hulk!
Apple Bok Choy Salad
When you think of apples and bok choys, you will never dream that this fruit-leafy green combination is going to work but hey, surprise, surprise! The tartness of the apples balances out the leafy taste of the bok choy that makes every bite enjoyable. If you hate eating your greens, this recipe is perfect for you!
Ingredients:
- 2 green apples, julienned
- 1 bulb of Bok Choy, washed and sliced thinly
- 1/2 carrot, shredded
- 1/4 cup raisins
- 1/4 cup balsamic vinegar
Method:
- In a bowl, place all the sliced bok choy, julienned apples and shredded carrots.
- Blend raisins and balsamic vinegar together and drizzle on top of the salad.
Broccoli Salad
I love broccoli. Broccoli is my favourite superfood vegetable, hands down. Despite it’s leafy taste, the crunchy texture and how it goes well with many different vegetables, condiments and well, meat, makes it an easy favourite especially in making salads.
Try out this simple broccoli salad by Cookie and Kate. You’ll be having broccoli all the time soon!
Classic Carrot Salad
Carrots are such a versatile vegetable. Either eaten raw or cooked, carrots provide the necessary vitamin A to keep your deteriorating eyesight under control. However, eating vegetables sometimes can be a chore but this delicious classic carrot salad will make you vegetables, particularly carrots, in a new light.
Ingredients:
- 4 medium-sized carrots, shredded
- 1 large Granny Smith apple, cut into cubes
- 1/2 cup of raisins
- 1/2 cup greek yogurt
- 1/4 cup lemon juice
- 3 tablespoons of honey
Method:
- Place all the ingredients in a bowl. Mix well. Eat straightaway or keep chill in refrigerator till serving.
Taugeh Salad
Taugeh or beansprouts may not be a fan favourite but when it come to making salads, taugeh is the superfood vegetable you want to add in. Taugeh has a crisp and fresh taste albeit slightly bland but sometimes, that’s the missing added flavour you are looking for.
You can choose to either make a classic Malaysian taugeh salad called a kerabu or make a simple Western-style salad. Whatever you choose, I’m sure you are going to love it!
Roast Pumpkin, Spinach & Paneer Salad
Feeling a little fancy? Try making a salad with some roasted pumpkin and fresh spinach with a little touch of paneer. Yes, you read that right. Paneer has a similar taste as feta with a light, sharp taste that’ll goes well with the sweetness of the pumpkin and the freshness of the spinach.
Believe me, this superfood vegetable salad recipe is definitely a must try!
Ingredients:
- 2 cups of pumpkin, diced and roasted in oven for 20 minutes
- 1 cup of spinach, washed
- 1/4 cup of paneer
- 1 tablespoon of olive oil
- 2 tablespoons of lemon juice
- Salt and pepper to taste
Method:
- Add everything into a bowl except for the paneer. Mix thoroughly.
- Crumble some paneer on top before serving.
Bitter Gourd in Chilli
Despite it being one of the most unappetizing superfood vegetable ever, biter gourds is still deemed as a salad lover’s dream ingredient. Why do I say so? Well, it is already a challenge to make it less bitter, but it is even tougher to find the right ingredients to further enhance the subtle sweetness of the bitter gourd.
You don’t have to look far because we have the recipe for you! Although this recipe is more of a stir-fry rather than a salad, but Malaysians go crazy for it. Do care to try!
Kailan Salad
When it comes to cooking with Kai Lan, simple is key. Kai Lan has a strong leafy taste that sometimes can leave a bitter aftertaste that’s just horrible. It’s not that Kai Lan is unsuitable for salads but sometimes, the simplest of recipes such as this one, will make you change your mind.
Ingredients:
- 1 bunch of Kai Lan
- 1 clove of garlic, minced
- 2 tablespoons of sesame oil
- 1 tablespoon of sriracha sauce
- 1 tablespoon of soy sauce
Method:
- Trim ends from kai lan, then cut in half crosswise, separating the leaves from the stalks. If any stalks are thick, cut them in half lengthwise.
- Heat about 1-inch of water in a large lidded pot or wok, bring to boil. Lay stems in an even layer over the boiling water and place leaves across the top. Cover and steam 3 to 5 minutes, to desired tenderness.
- With a slotted spoon, transfer broccoli to an ice bath.
- While the ksi lsn cools, prepare the dressing. Combine garlic, soy sauce, and sriracha sauce in a small bowl then slowly drizzle in sesame oil, whisking constantly. Set aside.
- Transfer cooled kai lain with a slotted spoon to a serving bowl. Pat dry with a clean kitchen towel or paper towels.
- Drizzle dressing over broccoli and toss to coat evenly.
Grilled Eggplant Salad
Crazy about eggplants? I am about to make you even crazier with this eggplant superfood salad recipe. The recipe is simple and easy to make, especially the one by Vegetarian Times.
Laksa Salad
Finally, we are at the last superfood vegetable salad in the list. Before we go staight into the recipe, let me ask you one thing. Have you ever tried laksa in your life? Whatever the answer may be, either way, this laksa salad by Season with Spice will make you fall in love with its simplicity and freshness.
Ingredients:
- 1/2 cucumber, core/seeds removed and thinly shredded
- 3 shallots, sliced thinly
- A few leaves of Chinese lettuce, shredded
- 1/4 cup fresh pineapple, cut into thin strips
- A handful of fresh mint leaves, whole or sliced thinly
- 1/2 torch ginger flower, finely chopped
- A handful of chopped roasted peanuts
Chili lime Dressing:
2 tbsp fresh lime juice
2 tsp rice vinegar
2 tsp fish sauce, optional
1/2 tbsp of gula melaka
1/2 red chili pepper, deseeded & finely sliced
Method:
- Combine all ingredients and mix well with dressing.
- Garnish with some mint leaves, torch ginger flower and peanuts.
Keep You Nourished!
I hope you’ll love these 10 superfood vegetable salad recipes just like I love them. People always have the misconception that salads are boring, green and only helps to provide fiber but the truth is, salads are the best way to have all the nutrients and vitamins your body need in one spoonful.
If you have other interesting and delicious salad recipes, especially the ones using superfood vegetables, let me know by leaving a comment or visit us on our Instagram and Facebook pages. Till then, eat healthy, keep fit!