These Superfood Salads Will Keep You Going Strong Through The Week

There's no better time to set your sights on hearty-yet-healthy salads filled with superfoods. Sometimes we just crave some body-loving greens!
Check out our in-house ultimate guide to superfoods and their rankings here.
The salads ahead will have you licking the bowl, and sticking to those resolutions.
1 of 8
Superfood Salad

2 bunches of kale, torn into bite-sized pieces
1 cup cooked quinoa
1/2 cup whole natural almonds
1/4 cup golden raisins
1/4 cup dried cranberries
6 whole beets, roasted and skin removed
3 satsuma mandarins, peeled and divided into sections
1 avocado
1/4 cup olive oil
3 tbsp orange muscat Champagne vinegar
Kosher salt and freshly cracked black pepper to taste

1. Combine the kale, quinoa, almonds, raisins, and cranberries in a bowl. Whisk together the olive oil and orange muscat Champagne vinegar, and season with salt and pepper. Drizzle half of the dressing over the salad, and toss to combine.

2. Meanwhile, cut the beets into bite-sized pieces. Add them to the salad along with the sectioned mandarin oranges. Cut the avocados in half, lengthwise. Remove the pit from the avocado and discard. Remove the avocado from the skin and dice into bite-sized pieces. Add the avocado to the salad.

3. Toss everything together. Taste and add the remaining vinaigrette, if desired. Season with kosher salt and freshly cracked black pepper to taste.
2 of 8
Roasted Carrot, Fennel, & Blood Orange Salad
Serves 4

1 pound carrots (3-4 large), peeled and trimmed (I used rainbow carrots here — pretty, but not necessary.)
1 large fennel bulb, root end and stalks trimmed, fennel fronds reserved
1/4 cup extra-virgin olive oil, divided (2 tbsp for the carrots and fennel, 2 tbsp for the dressing)
1 tsp whole cumin seeds, lightly crushed
1 tsp whole coriander seeds, lightly crushed
1 tsp whole fennel seeds, lightly crushed
Kosher salt
Cayenne pepper
4 blood oranges
2 small garlic cloves, minced
2 tsp fresh lemon juice, plus more to taste
2 cups baby arugula
1/4 cup pitted kalamata olives, roughly chopped

1. Preheat oven to 425°F. Quarter each carrot lengthwise, and cut each length crosswise into 2-inch pieces. Cut fennel in half lengthwise, and cut each half into 4-5 wedges.

2. Place carrot and fennel in a medium bowl, and drizzle with two tablespoons extra-virgin olive oil. Sprinkle three-quarters of the lightly crushed cumin, coriander, and fennel seeds. Season with two pinches of kosher salt, then toss to coat, and evenly distribute the spices. Transfer carrots and fennel from the bowl to rimmed baking sheet, and sprinkle with remaining crushed spices, another small pinch of salt, and a pinch of cayenne pepper. Place the baking sheet in the oven, and cook until carrots and fennel are tender and caramelized (20-25 minutes), tossing a few times to ensure even browning. Let the carrots and fennel cool completely before adding to the salad.

3. To make the salad dressing, finely grate the zest of one blood orange into a small bowl. Add garlic, lemon juice, 2 tablespoons of extra-virgin olive oil, and a pinch of kosher salt, whisking to combine. Season to taste with additional kosher salt.

4. Next, segment the blood oranges by cutting off the top and bottom just until the pulp is exposed. Stand the blood orange up on one of the flat ends. Working from top to bottom, cut away the the peel and pith, following the curve of the fruit. Slice out each orange segment by cutting in towards the center of the fruit along the connective membranes. The segment should fall out on its own, but you can use your knife to help if needed. Repeat with remaining thre oranges.

5. To assemble the salad, add carrots, fennel, arugula, and black olives to a serving bowl. Gently toss in salad dressing. Taste, then add more kosher salt and lemon juice if needed. Scatter blood orange segments and fennel fronds over top.
3 of 8
Bonkers Awesome Avocado Grapefruit Edamame Salad
Serves 2

For the Salad
About 2 cups leafy greens
1 grapefruit, segmented
1 blood orange, segmented
1 cup shelled edamame
2 celery stalks, sliced
1 small (or half of a large) ripe avocado, peeled and sliced

For the Dressing
3 tbsp finely diced shallots
1 tbsp honey (for vegans substitute a bit of agave)
1 tbsp dijon or whole grain mustard
2 tbsp apple cider vinegar
1/4 cup plus 1 tbsp olive oil
Sea salt and fresh cracked black pepper

1. In a medium bowl, combine all of the salad ingredients: greens, citrus segments, edamame, celery, and avocado.

2. In a small jar with a tight-fitting lid combine shallots, honey, mustard, vinegar, olive oil, a pinch of salt, and a few pinches of pepper.

3. Place the lid on the jar and shake it up until the mixture is emulsified. Taste the dressing and season to taste, adding more salt, pepper, or acid as necessary.

4. Pour the dressing (as much as you’d like) over the salad. Sprinkle with salt and pepper. Enjoy immediately!
4 of 8
Autumn Salad With Roasted Squash, Cranberries, & Spicy Sunflower Seeds
Serves 4


For the Roasted Squash
1 small acorn squash — cut in half, seeds scooped, sliced width-wise to create half moons
2 tbsp coconut oil
1 tbsp maple syrup
Freshly ground black pepper

For the Spicy Sunflower Seeds
1/2 tbsp coconut oil
1 tbsp harissa spice blend
1/4 cup raw sunflower seeds
1 tsp maple syrup

For the Lemon Poppy Seed Dressing
1 tbsp poppy seeds
Juice of 2 lemons
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar

For the Salad
4 cups mixed seasonal greens (I used mizuna, arugula, red mustard)
1/4 cup apple juice sweetened dried cranberries
4 oz truffled semi soft cheese crumbled (I prefer Sottocenere, an ash rind cow's milk cheese from Italy flecked with truffles.)


For the Roasted Squash
1. Preheat oven to 375°F. Line two sheet pans with parchment paper.

2. Coat squash with coconut oil, maple syrup, and black pepper in a bowl.

3. Spread squash slices out on sheet pans and roast until golden and caramelized, around 45 minutes.

For the Spicy Sunflower Seeds
1. Mix together coconut oil, harissa, and maple syrup in a bowl. Toss seeds in oil and spice mixture to evenly coat.

2. Turn down oven to 350°F. Using one of the same sheet pans from the squash, spread seeds out evenly.

3. Roast for 10 minutes, tossing with a wooden spoon halfway through cooking. (This will likely produce more spiced seeds than you need for the salad. You will not be mad about having leftovers.)

For the Lemon Poppy Seed Dressing
Whisk all ingredients together.

To Assemble
Toss salad greens with three-quarters of the lemon poppy seed dressing. Arrange sliced squash over greens. Scatter the cranberries, sunflower seeds, and cheese over greens and squash. Top with the remaining dressing.
5 of 8
Red Quinoa Salad With Spicy Lime Vinaigrette
Serves 4

For the Quinoa Salad
1/2 cup pumpkin seeds
1/2 tsp olive oil
1 tsp smoked paprika
1 1/2 lb peeled, seeded butternut squash cut into 1-inch cubes
1 tbsp canola oil
1 cup red quinoa
2 cups water
15 oz white beans or 1 can, drained
1/4 cup cilantro leaves, roughly chopped

For the Vinaigrette
1 shallot, finely chopped
1 clove garlic, finely chopped
1 small jalapeño, seeded and finely chopped
Zest of 1/2 lime
Juice of 2 limes
1 tsp lemon juice
1/2 tsp crushed red pepper flakes
2 tbsp olive oil
2 tbsp canola oil
Salt and pepper, to taste

1. In a small bowl, combine the shallot, garlic, jalapeño, lime zest and juice, lemon juice, salt, black pepper, and red pepper.

2. Gradually whisk in the olive and canola oils in a slow, steady stream until combined. Taste for seasoning, and set aside until you're ready to dress the salad.

3. Set the oven to 350°F. On a baking sheet, combine the pumpkin seeds with the olive oil and paprika in one even layer. Toast for 8 minutes in the oven, or until browned and fragrant. Set aside to cool.

4. Turn the oven temperature up to 400°F, and on the same baking sheet, combine the butternut squash and canola oil. Season with salt and pepper, and roast for 30 to 35 minutes, tossing halfway through to evenly brown and caramelize. Set aside to cool.

5. In a saucepan over medium heat, toast the quinoa, stirring often, for two minutes, or until the grains are aromatic. Add the water and a pinch of salt. Stir well and bring to a boil. Lower the heat, cover the pan, and simmer for 15 to 20 minutes or until quinoa is tender. Transfer to a large bowl and fluff with a fork.

6. Add the squash, white beans, half of the pumpkin seeds, and half of the cilantro to the quinoa. Drizzle with the lime dressing and toss gently. Taste for seasoning, and add more salt and pepper. Garnish with remaining pumpkin seeds and cilantro.
6 of 8
Shredded Brussels Sprouts Salad

For The Salad
1 pound Brussels sprouts
1/2 cup dried cranberries
1 avocado
1/4 cup shredded Parmesan cheese

For The Lemon Vinaigrette
2 tbsp freshly squeezed lemon juice
6 tbsp extra virgin olive oil
Kosher salt and freshly cracked black pepper

1. Finely shred the Brussels sprouts using a mandolin or sharp knife.

2. Toss the shredded Brussels with the dried cranberries, avocado, and Parmesan cheese.

3. Whisk together the lemon juice, olive oil, and season with salt and pepper. Drizzle the Brussels with the lemon vinaigrette and season with salt and pepper, as needed.
7 of 8
Green Bean Salad with Mustard Seeds and Tarragon
Makes 4 Servings

1 1/4 cup green beans
2 1/4 cups snow peas
1 3/4 cup green peas
2 tsp coriander seeds, roughly crushed
1 tsp mustard seeds
3 tbsp olive oil
1/2 small red onion, finely chopped
1 mild fresh red chile, seeded and finely diced
1 garlic clove, minced
Zest of 1 lemon, grated
2 tbsp chopped tarragon
Flaky sea salt
1 cup baby lettuce

1. Prepare an ice bath (a large bowl of cold water and ice). Set aside.

2. Fill two medium saucepans with water, and bring to a boil. While you are waiting for the water to boil, trim the green beans and snow peas. In one pot of boiling water, blanch the green beans for four minutes. Lift them from the pan with a slotted spoon, and transfer to the ice bath.

3. In the other pot of boiling water, blanch the snow peas for one minute. Transfer snow peas to the ice bath. Blanch the green peas in the same pot for just 20 seconds. Transfer green peas to the ice bath. Drain all beans and peas, dry thoroughly, then place in a large mixing bowl.

4. Place the crushed coriander seeds, mustard seeds, and olive oil in a small frying pan and warm over medium heat. When the seeds start to pop, pour the oil and spices over the beans and peas. Toss and then add red onion, chile, garlic, lemon zest, and tarragon, mixing to combine. Gently fold in baby lettuce, and season with flaky sea salt.
8 of 8
Broccoli Salad With Avocado & Bacon

For the broccoli
5 cups broccoli florets
1 cup halved cherry tomatoes
1/2 cup chopped red onion
1/3 cup golden raisins
6 pieces cooked bacon, crumbled

For the avocado sauce
1 avocado
1 lemon
Water, as needed
Salt and pepper to taste

1. Prepare an ice bath for the broccoli.

2. Bring a large pot of water to boil. Once boiling, add the broccoli florets and cook for 60 seconds. Remove the broccoli from the hot water and dunk them immediately into the ice bath. Remove the broccoli from the ice bath and transfer it into a large bowl.

3. Add the cherry tomatoes, red onion, golden raisins, and cooked bacon and toss to combine.

4. In a blender or food processor, combine the avocado and lemon juice and pulse until smooth. If it's still chunky, add a few tablespoons of water to smooth it out. Season the avocado sauce with salt and pepper, and then toss the broccoli salad in the avocado sauce. Taste and adjust salt and pepper (as needed) and serve.

More from Food & Drinks


R29 Original Series