If you follow our Instagram stories you already know about my love for salads. If you don’t, let’s just say that I’ve got a major crush on greens and am always exploring new ways to enjoy them, especially for meals with friends! The concept for this superfood salad came together as I walked through a beautiful and bountiful winter produce aisle in advance of a lunch date with Todd and Erica of HonestlyYUM. We all like food with a little kick to it and I wanted to make something light that was also nutrient dense, slightly unusual and easy to prepare. This hunt led me to fill my basket up with superfoods that we don’t always talk about but are truly super! Think peppery watercress, baby bok choy, microgreens, seaweed, sesame, and walnuts. Read on for the recipe and why this salad is the perfect dish to help you ring in a healthy 2018!
Why This Is The Superfood Salad to Eat in 2018
In terms of nutrients delivered by gram, these ingredients outshine many of their more famous superfood siblings.
- Watercress – Tastes peppery and loaded with vitamins and phytonutrients that promote cell health. Ounce for ounce, watercress has more vitamin C than an orange, more calcium than milk, more iron than spinach and more folate than bananas. It also delivers immune boosting vitamin A, vitamin B6, vitamin B12, magnesium and phosphorus. Not to brag or anything, but it’s the third highest scoring food in the aggregate nutrient density index (ANDI), which ranks foods on their nutrient per calorie density.
- Baby Bok Choy – Technically a part of the cabbage family, baby bok choy is an incredible nutritious and versatile vegetable. Like watercress, it ranks very highly on the ANDI (6th) thanks to it’s concentration of potassium, vitamin A, calcium, vitamin B-6, magnesium, iron, vitamin C, beta-carotene, and vitamin K.
- Walnuts – Everyone loves to talk about almonds and cashews, but walnuts deserve some recognition because they were found to be the healthiest nut! They provide monounsaturated fats, proteins and many omega-3 fatty acids, making them great fuel and great for our skin, heart and bone health.
The FIT Furikake will change your life! I love nori and have a habit of sprinkling furikake onto most dishes (rice bowls, salads, stirfry) and snacks (avocados, toast, etc) but I don’t like how much sugar it includes. The HonestlyFIT version of this seasoning amps up the health benefits provided by the seaweed and sesame with seeds like chia, flax, sesame and hemp hearts, and way less sugar than the original recipe. The result is a majorly addictive superfood seasoning that delivers great crunch and tons of omega-3 fatty acids, antioxidants, fiber, iron, and calcium.
Satisfying vegetarian / vegan meal. This salad is a delicious way to feed vegan friends, or those who are experimenting with a meat-free lifestyle and still unsure if it’s what they actually want! The salmon makes it hearty enough to serve as a meal on its own and the cashew wasabi salad is a guaranteed crowd pleaser!
Won’t cause bloat like other supergreens. When I’m heading out to a party or nursing a New Year’s Day hangover, the last thing I want is a belly full of gas! Accordingly, this salad intentionally excludes bloat inducing veggies and legumes like kale, soy and garbanzo beans. If you’re super sensitive, skip the watermelon radish!
- 2 cups baby bok choy (finely chopped)
- 2 cups watercress (stems removed)
- 3/4 cup microgreens
- 1 avocado (sliced)
- 1 navel orange (segmented)
- 1 small watermelon radish (sliced thin using mandolin or sharp knife)
- 1/4 cup walnuts (lightly toasted, chopped)
- 1/4 cup wasabi peas (crushed)
- 1 lb salmon (cut into fillets (pan seared)
- 1 tablespoon ginger (chopped, cooked with salmon)
- lemon zest (for salmon)
- 1/2 cup cashews
- 1/4 cup sesame oil
- 1/4 cup extra virgin olive oil
- 1/4 cup water
- 3 tablespoons lemon juice
- 1 teaspoon tamari
- 1 teaspoon fresh ground black pepper
- 1/2 teaspoon wasabi paste
- 1/2 teaspoon maple syrup
- 2 cloves garlic
- 5 sheets nori (unflavored)
- 2 tablespoons chia seeds
- 2 tablespoons hemp hearts
- 2 tablespoons golden flax
- 2 tablespoons sesame seeds (lightly toasted)
- 1/4 teaspoon sugar
- 1/4 teaspoon sea salt
- Blend the nori sheets in a food processor. Add seeds, salt and sugar. Store in an airtight container.
- Submerge cashews in water and soak overnight, or for at least 4 hours.
- Drain cashews. In food processor or blender, blend cashews and oils until the consistency is creamy. Add lemon, pepper, maple syrup and wasabi paste. Mix again. Add the water – use more than our suggested amount for a slightly thinner dressing.
- You will have some remaining dressing. Store in the fridge and enjoy on other salads, roasted veggies or proteins throughout the week.
- Season the salmon with salt and pepper, and let sit to reach room temperature.
- Add a few drizzles of oil to a heavy skillet or pan over high heat until it shimmers.
- Place salmon in the pan with the skin side down and sprinkle chopped ginger throughout. Cook salmon uncovered until the color has changed about 75% through the fillet.
- Turn the heat down to medium, sprinkle lemon zest on top of the salmon and cover the pan for the final 1-2 minutes of cooking. Take off heat and set aside to cool.
- Place thin radish slices into a bowl with water and vinegar. Set aside.
- In a large bowl, toss the baby bok choy and watercress with the dressing and the walnuts.
- Divide the mixed greens into smaller serving bowls.
- Sprinkle Fit Furikake onto salmon and place atop the mixed greens.
- Add sliced avocado, orange segments, micro greens, watermelon radish, and wasabi peas.
- Finish with black pepper and another drizzle of dressing, if desired.
Allow at least 4 hours advanced preparation to make the cashew dressing.
Images by HonestlyYUM, recipe by HonestlyFIT