Blueberries lose 40% of their antioxidants within 10 days of picking—frozen ones actually retain more nutrients than fresh.
Antioxidant Salad
Dive into a vibrant bowl of our Antioxidant Salad, brimming with crisp kale, juicy pomegranate seeds, and zesty citrus dressing! This delightful mix not only tantalizes your taste buds but also fuels your body with a powerhouse of nutrients. Perfect for a light lunch or a refreshing side, it's a delicious way to boost your health and enjoy a burst of freshness!
Prep
15
min
Cook
0
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(7)
- 2-3 boiled beets
- 1/4 small red cabbage (very finely sliced)
- 1 carrot
- 1 large clove of garlic (crushed)
- juice of half a lemon
- half a bunch of chopped parsley
- 1 small bowl of pomegranate seeds
🫙Pantry Staples(2)
- 1 teaspoon honey or 1/2 teaspoon sugar (5 ml)optionalsugar
- 60ml olive oil (2.03 fl oz)
🧂Spices & Seasonings(1)
- salt (about 1/2 teaspoon) (2.5 ml)
🍯Sauces & Condiments(1)
- 1/2 teaspoon mustard (2.5 ml)
📦Other(1)
- 1 cup roughly chopped walnuts (240 ml)
👨🍳 Instructions
- 1
Finely slice the cabbage as thin as possible.
- 2
Julienne or grate the carrot and beet.
- 3
Add the pomegranate seeds, walnuts, and chopped parsley.
- 4
For the dressing, mix all the ingredients together and add to the salad, then mix well.
- 5
Note: This salad can be prepared a few hours in advance; it tastes better the longer it sits in the dressing.
💡 Pro Tips
- ✓Slice cabbage to 1-2mm thickness using a mandoline or sharp knife because thinner cuts break down cell walls more effectively, allowing better dressing penetration and reducing bitterness by 30-40%.technique1-2mm thickness
- ✓Salt julienned beets lightly and let drain for 15 minutes before adding to prevent color bleeding, as osmosis draws out anthocyanin pigments that can stain other ingredients.timing15 minutes
- ✓Toast walnuts at 325°F for 8-10 minutes to activate oils and increase antioxidant bioavailability by up to 25% while adding crucial textural contrast to soft vegetables.ingredient325°F, 8-10 minutes
- ✓Dress the salad 2-4 hours before serving because acid in the dressing partially breaks down tough vegetable fibers through enzymatic action, improving digestibility and flavor integration.timing2-4 hours
- ✓Add pomegranate seeds just before serving to maintain their burst of juice, as prolonged contact with acid reduces their vitamin C content by 15-20% per hour.technique15-20% per hour
Share this recipe
Prep
15
min
Cook
0
min
Serves
4
people
Level
beginner
Share this recipe
Blueberries lose 40% of their antioxidants within 10 days of picking—frozen ones actually retain more nutrients than fresh.
Antioxidant Salad
Dive into a vibrant bowl of our Antioxidant Salad, brimming with crisp kale, juicy pomegranate seeds, and zesty citrus dressing! This delightful mix not only tantalizes your taste buds but also fuels your body with a powerhouse of nutrients. Perfect for a light lunch or a refreshing side, it's a delicious way to boost your health and enjoy a burst of freshness!
📝 Ingredients
Serves 4🥬Fresh Produce(7)
- 2-3 boiled beets
- 1/4 small red cabbage (very finely sliced)
- 1 carrot
- 1 large clove of garlic (crushed)
- juice of half a lemon
- half a bunch of chopped parsley
- 1 small bowl of pomegranate seeds
🫙Pantry Staples(2)
- 1 teaspoon honey or 1/2 teaspoon sugar (5 ml)optionalsugar
- 60ml olive oil (2.03 fl oz)
🧂Spices & Seasonings(1)
- salt (about 1/2 teaspoon) (2.5 ml)
🍯Sauces & Condiments(1)
- 1/2 teaspoon mustard (2.5 ml)
📦Other(1)
- 1 cup roughly chopped walnuts (240 ml)
👨🍳 Instructions
- 1
Finely slice the cabbage as thin as possible.
- 2
Julienne or grate the carrot and beet.
- 3
Add the pomegranate seeds, walnuts, and chopped parsley.
- 4
For the dressing, mix all the ingredients together and add to the salad, then mix well.
- 5
Note: This salad can be prepared a few hours in advance; it tastes better the longer it sits in the dressing.
💡 Pro Tips
- ✓Slice cabbage to 1-2mm thickness using a mandoline or sharp knife because thinner cuts break down cell walls more effectively, allowing better dressing penetration and reducing bitterness by 30-40%.technique1-2mm thickness
- ✓Salt julienned beets lightly and let drain for 15 minutes before adding to prevent color bleeding, as osmosis draws out anthocyanin pigments that can stain other ingredients.timing15 minutes
- ✓Toast walnuts at 325°F for 8-10 minutes to activate oils and increase antioxidant bioavailability by up to 25% while adding crucial textural contrast to soft vegetables.ingredient325°F, 8-10 minutes
- ✓Dress the salad 2-4 hours before serving because acid in the dressing partially breaks down tough vegetable fibers through enzymatic action, improving digestibility and flavor integration.timing2-4 hours
- ✓Add pomegranate seeds just before serving to maintain their burst of juice, as prolonged contact with acid reduces their vitamin C content by 15-20% per hour.technique15-20% per hour