Hey there folks! I was so happy to see the new challenge by 
I try to incorporate as many healthy foods into my plant-based diet as I can, especially right now since I am really training hard for my next race. No matter what it's important to incorporate foods that nourish the body and not detract from your health and vitality, but it becomes even more imperative when you are undergoing oxidative stress from high intensity physical exercise. My recipe for this contest includes a lot of the foods I try to keep in my regular weekly meal prep, all packed into one delicious bowl!
I am not always a huge salad-eater, probably because here in the States growing up if you got a salad out it was a sad excuse of a dish with iceburg lettuce, a few dry carrots, tasteless cucumbers and maybe some stale croutons or a sprinkle of what they called cheese. Though there are soooo many more nutritious options abounding now, I still like my salads to be as loaded as possible so I feel like I'm eating a meal and not just a snack. Thus, I pretty much always include some whole grains and beans to provide enough calories to fill me up on top of lots of fresh veggies and some concoction to provide some flavor and moisture.
Since the weather also doesn't seem to want to decide whether to get warm or stay cold, I like the option of doing a warm salad or cold depending upon the day. I also personally enjoy a combination of raw and cooked foods, as you can get different health benefits from each. Alright, on to some of the star ingredients and why they are so good for you:
Black Rice
Black rice (or forbidden rice) is a fantastic whole grain option. It is naturally gluten-free, so it can often be eaten by people with gluten-sensitivities who don't have any cross-reaction from rice. What makes it such a power house in the grain department comes from the dark pigment. Pretty much any food with such a dark natural blue or purple coloring is going to be high in anthocyanins. An antioxidant, anthocyanins have been researched to be helpful in the prevention of many different cancers, improve cognitive function and play a role in detoxing the liver. Whole grains are also a good source of fiber and play a large role in cardiovascular health. Just make sure to cook it with a larger ratio of water to be able to flush out any extra arsenic, as some soils where rice is grown have a high concentration. Arsenic is water soluble, so by cooking and draining you will remove any levels that could be slightly concerning. I also make sure to rotate out so I am not eating the same grains every week which makes sure I don't get an overabundance of anything I don't need while still reaping the positive benefits!
Beets
I think I have extolled the benefits of beets many times before. ;) I use them all of the time--roasted, in soup, raw, or in smoothies and juices. They are excellent for runners or other fitness enthusiasts as they are high in naturally occurring nitrates that act as a vasodilator and improve blood circulation. This also makes them great for people with high blood pressure. Like black rice, they are high in antioxidants that play similar detoxification roles and enhance almost every aspect of physical health. Don't forget to eat the greens! The greens are especially high in lutein, which is important for vision.
Broccoli Sprouts
These bad boys are tiny little nutritional power houses! Cruciferous vegetables in general are well-researched in their anti-cancer benefits, but broccoli sprouts contain abundantly more sulforaphane which is the heavy hitter at the root of all of the health benefits. My favorite nutrition guru, Dr. Greger, has some great videos on broccoli sprouts, with this one on the relation to breast health being of particular importance for my fellow ladies.
The rest of the ingredients are top notch, as well, but I think it's about time to quit teasing and actually give you the yummy recipe! When you use fresh, wholesome ingredients they really don't need a lot of adornment to let them shine. I made another loose interpretation of pesto to top of my salad with the beet greens and some herbs from the garden--even more nutrients! It really is hitting the spot this week, so I hope you guys give it a try!
Salad
- 1 cup black rice, cooked, rinsed & cooled
- 1 1/2 cups cooked chickpeas or 1 (14-ounce) can, rinsed & drained
- 3-4 raw carrots, shredded
- 2-3 small raw beets, trimmed & shredded
- 1 tablespoon unseasoned rice wine vinegar
- broccoli sprouts (may need to plan ahead if you are sprouting yourself)
- leafy greens for serving
Prepare all of the components, then mix your rice, chickpeas, carrots and beets together with the vinegar. Rice wine vinegar is high in acetic acid which can help in the uptake of certain nutrients, and the flavor helps you avoid using excess sodium!
Serve over top of your favorite dark leafy greens with a handful of the sprouts and a scoop of the pesto below.
Beet Green & Garden Herb Pesto
- greens from the tops of 1 bunch of beets (about 2 cups chopped)
- 1/4 cup fresh mint leaves
- 1/4 cup fresh lemon balm*
- 1/2 cup raw walnuts
- 1 lemon, juice & zest
- optional additional rice wine vinegar to thin the mixture if needed
Place all of your ingredients in the food processor and pulse until well blended. Serve over top of your salad or use as a spread or dip!
*Feel free to use whatever you have access to, we just have lots of lemon balm and mint in the garden! Basil is always lovely here.
The vitamin C from the lemon juice helps with the absorption of the iron from the beets and greens, and the little bit of healthy Omega 3's from the walnuts is wonderful for fighting inflammation and also allows for the absorption of fat-soluble vitamins in the meal.
I did prepare the rest of my salad and take pictures before the broccoli sprouts were ready, but I promise we've been eating them with it, too! ;)
