This colorful salad is full of so many nutrient dense foods. It definitely earns the title of a power salad. More importantly, it's delicious and very satisfying! Full of protein and healthy carbs, it's a great recovery meal after a workout. So if you're looking for a delicious healthy meal that will keep you satisfied for a long time, here you are! Some of the ingredients include these top performers.
Arugula – Contains high levels of folic acid, vitamin C, vitamin K, vitamin A, potassium, manganese, iron, and calcium. It helps detox the body, boosts bone health, boost the immune system, prevents cancer, increase metabolism, increases mineral absorption, and improves overall health.
Spinach – Contain some of the same vitamins and minerals as arugula and also, zinc, vitamin B6, and niacin. It helps to maintain blood pressure, strengthens muscles, aids in healthy eyesight, boost metabolism, helps prevent atherosclerosis, reduces inflammation, and protects skin.
Black Beans – Help with prevention of cardiovascular disease, reduce the risk of certain types of cancers, help aid in digestion, and help regulate the bodies blood sugar levels. It's also a great source of low-calorie protein.
Pepitas/Pumpkin Seeds – A good source of protein, manganese, calcium, potassium, copper, magnesium, phosphorus, zinc, B complex vitamins, vitamin K, and vitamin K. They help boost immunity, boost metabolism, reduce weight, improve mood, and improve sleep.
Avocado – Some of the benefits include, weight management, protection from heart disease and diabetes, Also, helps keep your eyes healthy and protect your skin from signs of aging and the harmful effects of the sun. It even helps with circulation, boosts cognitive abilities, and builds stronger bones!
You can see why I call this a power salad! Let's get started. You can make parts of this salad ahead of time so you can save the leftovers and throw it together quickly. Stays well if kept separated for a couple of days so this is a great prep meal for your work lunches or a quick dinner on a busy night.
What you will need
2-3 Large Sweet Potatoes peeled and diced into ½ inch pieces.
2 Red or Orange Peppers Diced into large 1-inch pieces ( reserve ¼ of one for dressing)
1-2 tablespoons Olive Oil
Salt to taste
Cayenne pepper to taste
1 Can of Black Beans Drained and Rinsed
1 Cup of frozen corn
¼ Cup of Pepitas
A couple of handfuls of Arugula and Spinach. Enough for 4 servings.
For the Dressing
¼ Cup of Lime Juice
½ Cup of Olive Oil
2 tablespoons of Chipotle seasoning. I use Wegmans brand. (You could also experiment with some canned peppers in chipotle sauce.)
2 Tablespoons of Honey. (If you're vegan you could replace with maple syrup or agave)
Salt to taste
What you need to do
Prepare a baking sheet with parchment paper and preheat oven to 425 degrees. Place sweets and peppers into a bowl and add olive oil, salt, and cayenne pepper. Mix well. Place sweet potato mixture on the prepared baking sheet and bake for 30-35 minutes or until potatoes are soft and very slightly browned. When done remove from oven and set aside.
Take the black beans and corn and heat through in medium fry pan, add small amounts of water if needed to help with sticking. Set aside.
For the dressing, add all ingredients to a blender. Place on medium-high until blended well.
Mix the sweet potato mixture with the black bean mixture. If you are prepping the meal for the week keep this in a glass storage container separate from greens and dressing. Stays well for 3-4 days.
To prepare salads, mix spinach with arugula together and place on plates should be enough for 4 servings. Spoon sweet potato mixture over greens. Top with dressing, pepitas, and diced avocado. Do not dice avocado until ready to serve.
Enjoy your power salad and be sure to share this with a friend who you think would love this!
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Tina StinsonCoaching LLC
Certified Health and Wellness Coach
Healthy Balanced Living