Eat the Rainbow With a Superfood Chopped Salad

Written by Elizabeth Kratz on . Posted in Food/Dining

Using superfoods for a chopped salad is perfect for summer because it is refreshing, flavorful, and so beautiful and pleasant tasting that you’ll likely forget it’s positively brimming with healthy ingredients.

Chopped salads, generally, include ingredients which have been chopped to be uniform in size. Then, the ingredients are either tossed or composed, depending on the style of the salad. When tossed, the salad dressing is drizzled on the salad prior to serving and allowed to marinate briefly. Tossing a chopped salad allows flavors and textures to mingle in every bite instead of having to fish for flavors.

To make a plated salad, one can chop all the vegetable separately and compose it on a serving dish, with each individual item placed according to the rainbow of colors, with the dressing on the side. This offers a unique and visually impressive dish.

A chopped salad should be chopped to whatever the size the smallest ingredient may be. For example, in this salad, I chop everything brunoise, or small dice, approximately to the size of a dried cranberry or raisin.

My superfood chopped salad is named as such for the “superfoods” contained in this recipe. These are foods that many fancy health institutes like the Mayo Clinic recommend be included in everyone’s diet, such as almonds, carrots, apples, avocado, sweet potato, and cabbage. The bright colors don’t just make for a beautiful salad, they indicate high antioxident content and are good for you!

Superfood Chopped Salad

  • 1/3 cup purple cabbage, chopped
  • 1 granny smith apple, chopped
  • 3 tablespoons fresh basil, julienned
    into ribbons
  • 1/3 cup pickled beets, chopped
  • 1/3 cup carrots, chopped
  • 1/3 cup radishes, chopped
  • 1/4 cup sliced almonds or pecans
  • 1/4 cup dried cranberries, golden raisins or fresh blueberries
  • 1/2 cup canned mandarin oranges or orange sections
  • 1/4 cup red onion, chopped
  • 1/3 cup jicama, chopped
  • 1 avocado (chopped)
  • 1 sweet potato, chopped, baked and chilled (optional — another great choice is butternut squash)

Citrus Vinaigrette (recommend to serve with superfood chopped salad)

  • 1/4 cup fresh orange juice
  • 1/4 cup fresh lemon juice
  • 1 tablespoon red wine vinegar (to taste)
  • 1 teaspoon lemon and or orange zest
  • 1 shallot, minced (1/4 - 1/2 cup)
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped parsley
  • 2-3 teaspoons honey (to taste)
  • 1 dash cinnamon
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/3 to 1/2 cup olive oil
  • Combine ingredients and whisk.

By Elizabeth Kratz

 Elizabeth Kratz is the the associate publisher and editor of The Jewish Link of New Jersey and The Jewish Link of Bronx, Westchester and Connecticut.