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Raising the [Salad] Bar

Superfood salads to bowl you over

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Chicken Spelt Salad with Strawberry Vinaigrette

You can do better than a bowl of lettuce drowned in bottled dressing. Breathe new life into your salad routine with these superfood-rich recipes that raise it, notably, to main course status.

Salad. The word evokes visions of healthfulness and vitality. And for good reason. Salads can offer a nearly unmatched buffet of age-avenging nutrients and antioxidants that make them the embodiment of the superfood movement. Make no mistake, with the right mix of ingredients, we’ve got the proof that there are many delicious and nutritious ways to convert a salad into a full-blown satisfying meal all on its own—no longer relegated to playing second fiddle. Vibrant vegetables, smart proteins, quality carbs, a necessary bounty of flavour boosters, and well-crafted homemade dressings will add up to layers of loveliness. These power salads and mighty dressings are all about having fun in the kitchen and assembling a parade of flavours, colours, and textures to engage all the senses.

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Recipes

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Chicken Spelt Salad with Strawberry Vinaigrette

Chicken Spelt Salad with Strawberry Vinaigrette

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Green Goddess Salad

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Potato Trout Salad with Golden Milk Dressing

Potato Trout Salad with Golden Milk Dressing

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Grilled Mushroom Salad with Pesto Dressing

Grilled Mushroom Salad with Pesto Dressing

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Beet Lentil Quinoa Salad with Carrot Dressing

Beet Lentil Quinoa Salad with Carrot Dressing

Cream of the crop

For a salad with terroir, a dish where you can taste the nature that produced it, look to include these local gems that are now in season.

  • artichokes
  • arugula
  • asparagus
  • dandelion greens
  • chives
  • fava beans
  • fiddleheads
  • green garlic
  • green peas
  • leeks
  • lettuce
  • mint
  • morel mushrooms
  • new potatoes
  • spring onions
  • radishes
  • ramps (wild garlic)
  • rhubarb
  • sorrel
  • spinach
  • strawberries
  • watercress

Salad matrix

To craft a main dish superfood salad that’ll be a far cry from wimpy rabbit food, mix and match any of the items in these categories. Remember, a rainbow of colours typically means a salad with more fibre and a greater variety of vitamins, minerals, and phytonutrients And don’t forget the dressing.

LeavesVegCarbsProteinFatFlavour boosters
arugula bok choy cabbage endive escarole kale lettuce mustard greens spinach Swiss chard watercressasparagus beet bell peppers broccoli carrot cauliflower cucumber mushrooms radish roasted red pepper tomatodried fruit fresh fruit grains pasta potato toasted bread crumbs tortilla chips whole grain croutons sweet potatobeans chicken cottage cheese edamame eggs grass-fed steak Greek yogurt fish (canned, fresh, or smoked) lentils tempeh tofuavocado cheese nuts seedscapers herbs microgreens olives pickled vegetables preserved lemon roasted chickpeas
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