A true salad does not equal what most people may think about salad. Some greens will make a salad more powerful than others, and by powerful I mostly mean nutrient dense.
Perhaps you have heard of the ANDI score? It stands for Aggregate Nutrient Density Index, and it is a scoring system designed by Dr. Joel Fuhrman and heavily used by the Whole Foods chain to designate amount of nutrients per calorie. Check it out here.
Using greens high on the ANDI score will result in a different salad than using low ANDI greens, so for example watercress (1000), kale (1000), spinach (739) and arugula (559) are better suited than regular lettuce (about 100). These high ANDI scorers not only pack more nutrients, I find them much more satisfying on a taste level, too.
The main ingredient in my power salad is watercress. I combine it with pears to balance the cress’ bitterness with the pear’s sweetness. A third main ingredient is tempeh, manifested as a warm crumble topping. I simply love the combination of salad topped with a warm garnish. After a serving of this salad you couldn’t possibly be still hungry or not feel satisfied.
Cress and Radicchio Power Salad with Pears, toasted Pumpkin Seeds and Tempeh Crumble
- ½ cup (75g) pumpkin seeds, toasted
- 6 oz (170g) tempeh, steamed
- 2 tablespoons olive oil or coconut oil
- 2 small shallots, minced
- ¾ teaspoon pimenton de la vera ( smoked paprika ), can be substituted with reg. paprika
- pinch chipotle
- 2 teaspoon nama shoyu or tamari soy sauce
- 2 oz (60g) watercress or upland cress, stemmed and washed
- 4oz (110g) radicchio, washed and cut into bit size pieces
- 1 ripe (but still firm) pear, washed, peeled and cut into medium dice
- ½ heaping teaspoon salt
- pinch of pepper
- 1 teaspoon dried or fresh tarragon
- 2 small garlic cloves, pressed or minced
- 1 1/2 tablespoon rice vinegar
- 1 1/2 tablespoon flaxseed oil
- 3 tablespoons roasted almond oil
- To toast the pumpkin seeds, put them in a pan and toast on low heat for a few minutes until they start making a popping sound and give off a nice smell. Stir from time to time.
- For the vinaigrette, in a bowl mix all the ingredients except the oils. Slowly whisk in the almond oil and the flaxseed oil.
- Crumble the tempeh into small pieces. set aside
- In a pan, heat the 2 tablespoons olive oil or coconut oil and sauté the shallots with a pinch of salt on low heat until translucide. Add the crumbled tempeh and sauté for 2-3 minutes on medium heat. Add the spices, sauté another 2 minutes. Add the shoyu or tamari.
- While the tempeh is cooking, in a bowl mix together the watercress, the radiccio, the toasted pumkin seeds, the pear and the vinaigrette. Adjust the seasoning with salt and pepper if needed.
- Top the salad with the warm crumbled tempeh. Serve immediately.