3 Immune-Supporting Salad Recipes
Are you looking for new meals to add to your weekly repertoire? How about ones that pack an immune-supporting punch?
I say, let’s do both!
Below are three of our favourite Swisse-charged salads filled with immune-supporting ingredients to add to your meal rotation.
Salad 1: Swisse Ultra Bowl
Our Swisse Ultra Bowl is full of immune-supporting nutrients, zinc, vitamin C and vitamin A. These vitamins and minerals help decrease inflammation and oxidative stress to support your wellbeing.1
- 1 sweet potato, cut into 2 cm pieces
- 1 head broccoli, florets chopped
- 1 cup baby spinach, washed
- ¼ avocado, sliced
- Pinch of cumin
- 15 cherry tomatoes
- 2 tablespoons pumpkin seeds
- ½ cup crispy chickpeas (recipe here)
- 2 tablespoons extra-virgin olive oil
- 1 pinch sea salt
- 2-3 tbsp Tahini dressing (below)
- Preheat the oven to 180°C.
- Spread the sweet potato and broccoli on a baking tray and drizzle over the olive oil.
- Add cumin, salt and pepper until well coated. Roast for 20-30 minutes, or until the broccoli and potatoes are crispy. Remove from oven and let cool.
- Chop cherry tomatoes in half.
- To assemble, lay spinach in the bowl, and arrange sweet potato, broccoli, avocado and tomatoes on top. Sprinkle over the pumpkin seeds and crispy chickpeas.
- Drizzle the dressing over the salad and serve.
Makes about ½ cup
- 3 tablespoons hulled tahini
- 1 teaspoon raw honey or rice malt syrup
- ½ tsp ground cumin
- ½ garlic clove, crushed
- Himalayan rock salt
- Ground pepper
- 3 tablespoons of filtered water
Place all ingredients in a mixing bowl and whisk to combine.
Serve straight away.
Salad 2: Carrot and Broccoli Slaw
This slaw is packed with fibre and nutrients to support both our immune and digestive system.
- 1 broccoli head, or broccoli slaw
- ¼ head red or white cabbage
- 2 medium carrots, peeled
- 2 tablespoons black sesame seeds
- 1 red apple
- Handful of coriander
- 2 tablespoons olive oil
- 1 tablespoon sesame oil
- 4 tablespoons Greek or coconut yoghurt
- 1 tablespoon apple cider vinegar
- Juice of ½ lemon
- Whisk dressing ingredients together and set aside.
- Use a mandolin or vegetable peeler to peel the carrots, so they resemble ribbons and place in a bowl.
- Slice the cabbage thinly, and add it to the bowl.
- To prepare the broccoli slaw, slice florets off the stems into smaller pieces. Feed broccoli florets through a food processor using the slicing blade. Alternatively, shred broccoli with a mandolin or by hand with a sharp knife. Place in the bowl.
- Cut the apple into julienne matchsticks, and place in the bowl.
- Pour dressing over slaw mix and mix with hands. Coat evenly.
- Sprinkle with sesame seeds and coriander and serve.
Salad 3: Turmeric Cauliflower Rice Salad
Evidence shows that this salad is 100% delicious.
- 1 head of cauliflower or 1 cup pre-packaged cauliflower rice.
- 1 onion, chopped
- 1 garlic clove, crushed
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon turmeric
- Pinch of sea salt, to taste
- ¼ teaspoon ground black pepper, to taste
- 1/3 cup pomegranate or dried cranberries
- ½ cup slivered almonds
- If you’re ricing the cauliflower yourself, wash and thoroughly dry the cauliflower. Cut it into small pieces and use the grater setting on a food processer to rice the cauliflower. Set aside.
- Add onion to a pan with olive oil and turn the heat to medium-high heat.
- Sauté, frequently stirring for about 5 minutes.
- Add garlic and continue to sauté until the onion is caramelised.
- Add cauliflower rice and cook for 3 minutes.
- Add turmeric, sea salt and black pepper and cook for 2 minutes.
- Toss in pomegranate or dried cranberries and almonds and serve.
- Hechtman, Leah (2012). Clinical Naturopathic Medicine.