Parsley Spinach Salad (Antioxidant Rich!)
This antioxidant rich salad is made with organic parsley and spinach. These two foods can be classified as “super foods” for their high amount of nutrients like vitamin A (eyesight and skin), vitamin C (immune function and healthy collagen), vitamin K (for healthy bones and blood), fiber and some amino acids. Vitamin A, C, and E are also powerful antioxidants that fight oxidative damage and free radicals, helping to slow down the aging process.
I add garlic and avocado to this salad, not only because it makes it pretty and super nutritious, but simply because it tastes really good. In my book, all of these things should matter when we are eating: looks, inner nutrition, and taste. This salad is contains all of these requirements, and is a great way to start off a meal or to add as a side dish. If you want a raw salad, instead of a sautéed one, simply toss greens with olive oil and let soften for 15 minutes at room temperature.
- 2 cups raw chopped organic spinach
- 1 cup raw chopped organic parsley
- 1 garlic clove, minced
- 2 tsp. coconut oil or other solid cooking oil
- Salt, to taste (optional)
- 3 oz avocado
- On medium heat, melt cooking oil.
- Add spinach, parsley and garlic.
- Saute for 2-3 minutes, or until greens have softened and wilted.
- Remove and serve, topping with avocado.
Be sure not to cook the greens too long to avoid cooking out the majority of the nutrients. Many nutrients, like vitamin A and vitamin C are relatively heat stable, but can still be destroyed significantly with overcooking. Cooking with oil is essential for nutritional availability, as vitamin A, E, and K are all fat soluble (they are absorbed more efficiently in the pretense of dietary fat).
With the cooler weather coming up, this might be a great salad to make with your garden greens. I’m thinking about growing spinach this season, as well as parsley. I know swiss chard will be in my garden, as well as some green beans, carrots and collard greens. Are you thinking about growing anything this season?
Until next time, this is The Healthy Advocate.