The MD & Chef Team Podcast/Vlog

Anthocyanin Splash Salad

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Anthocyanin Splash Salad


Description

Anthocyanins are a type of flavonoid, a class of compounds with antioxidant effects. Found naturally in a number of foods, anthocyanins are the pigments that give red, purple, and blue plants their rich coloring. In addition to acting as antioxidants and fighting free radicals, anthocyanins offer anti-inflammatory, anti-viral, and anti-cancer benefits.

Consuming a large serve of anthocyanin-rich foods may boost learning ability, emotional stability, memory and motor skills. Research suggests that people who regularly consume anthocyanin rich foods (two to three times per week) have better brain function than others their own age.

There’s no doubt that naturally purple-coloured fruit and vegetables are an excellent addition to a varied Brain/Mental healthy eating lifestyle, however it’s also important to remember that balance is key along with including a rainbow of differently coloured fruits and vegetables for optimum health benefits.


Ingredients

Units Scale

For the Salad –

1 cup Beetroot – Chopped

1 small red onion – sliced

1 cup shredded red cabbage

1/2 carrot julienne strips

1/4 cup blueberries

2 Tbsp. Sunflower seeds

2 Tbsp. Walnuts chopped

23 cups of salad greens

Dressing –

Juice of 1 lemon or lime

1 Tbsp. Tahini

2 Garlic cloves

1 Tbsp grated fresh or dry ginger

5 Tbsp. EV Olive Oil

Salt and Pepper to taste


Instructions

For the Salad –

Steam the Beetroot (red beet cubes) for 5 – 8 minutes to soften

Toss all ingredients together and serve over the salad greens or lay out ingredients individually over the greens, your choice!

For the Dressing –

Mix ingredients in blender or just whisk in a pan until smooth and creamy.

Serve over salad or toss with the ingredients, and ENJOY the Brain/Mental Health Splash of Anthocyanins!

  • Prep Time: 20 minutes
  • Category: salads
  • Method: choppping
  • Cuisine: Brain/Mental Health

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