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Super Immunity Power Salad

March 19, 2017 By Kaitlin McGinn 2 Comments

Kale Immunity Power Salad with a fresh, vibrant mix of beans, seeds, berries, onions and then tossed with a homemade chia seed vinaigrette!

Bowl of kale power salad with berries, onions, and chia seed dressing

I’ve read many health-focused books and “Super Immunity” by Dr. Joel Fuhrman is one that truly stands out from the crowd. It’s an easy read with a wealth of incredible, vital information on boosting our immune system.

Super Immunity book by Dr. Joel Fuhrman

For some background, the author Dr. Joel Fuhrman is a family physician and nutrition researcher, specializing in preventing and reversing disease through natural and nutritional methods.

He also created the acronym “GBOMBS” (yes!) to help us remember the immune-boosting foods he believes are the best anti-cancer and health-promoting foods on earth. GBOMBS are like a special forces unit helping protect our bodies from everything from the common cold to cancer.

Through his years of research, he’s found these foods to be extremely effective at both preventing chronic disease, and also promoting health and longevity.

An array of Dr. Fuhrman's GBOMBS foods

What are GBOMBS?

The acronym “GBOMBS” stands for:
Greens, Beans, Onions, Mushrooms, Berries, Seeds
Let’s take a brief look at the health benefits of each one:

Greens

Green vegetables are pretty incredible. They contain anti-cancer compounds, especially in the cruciferous family (broccoli, brussels sprouts, bok choy.) Leafy greens on the other hand, such as kale, watercress, and spinach, are shown to be the most nutrient-dense of all foods.

Beans

Beans (including lentils, peas, and other legumes) have been found to decrease colon cancer risk by 50% and provides significant protection against many other cancers as well. They’re the most nutrient-dense carbohydrate source and are packed with fiber. (A quick note: fiber is only found in plant foods. No animal products contain fiber. Alternatively, cholesterol is only found in animal foods. There is no cholesterol in plant foods.)

Onions

The Allium family (which includes, onions, leeks, garlic, scallions, chives, and shallots) have beneficial effects on the cardiovascular and immune systems, and anti-cancer and anti-diabetic effects. Their potent organosulfur compounds, which can slow tumor growth and kill cancer cells, are released after cutting or chewing (pretty neat!)

Mushrooms

Consuming mushrooms regularly is associated with decreased risk of breast, stomach, and colorectal cancers. White, cremini, portobello, shiitake, oyster, maitake, and reishi mushrooms all have anti-cancer activity. In a recent study, women who ate about one mushroom a day had a 64% decreased risk of breast cancer. Even more dramatic were premenopausal women who ate one mushroom + drank green tea daily had an 89% decreased risk in breast cancer. (And postmenopausal women who did this had an 82% decreased risk). Mushrooms & matcha for the win!

Berries

Dr. Fuhrman calls berries true super foods (especially strawberries, blueberries, and blackberries). They’re among the best foods you can eat. Their vibrant colors are not only gorgeous, but full of antioxidants. In fact, berries are some of the highest antioxidant foods on earth. They’re awesome for the brain, improving memory and cognition, preventing DNA damage, and of course boosting immunity and providing anti-cancer effects.

Seeds

Countless studies have shown the cardiovascular (heart-healthy!) benefits of nuts and seeds. They’re also incredibly rich in a spectrum of micronutrients. And bonus: they’ve been shown to aid in the absorption of nutrients when eaten with vegetables, which is pretty awesome. I love the wide variety of seeds and that each one is nutritionally unique. Sunflower, chia, hemp, sesame, pumpkin, and flax are ones that I always try to have on hand and mix in when possible. (Great for tossing on salads, oatmeal, smoothies, etc.)

An array of Dr. Fuhrman's GBOMBS (greens, beans, onions, mushrooms, berries, seeds)

I was so inspired after reading the book, I wanted to create a recipe with a variety of these powerful plants. (It covers each one except mushroom since Dr. Fuhrman suggests we don’t eat them raw, so I guess technically it’s a “GBOBS” salad.)

For the dressing, I sneak in a couple more power foods from the list – garlic and chia seeds. However, feel free to dress it however you’d like. I often just quickly drizzle a bit of balsamic or red wine vinegar on my kale salads.

Bowl of super immunity power salad with kale, berries, and onions
Bowl of kale power salad with berries, onions, and chia seed dressing
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4.75 from 4 votes

Super Immunity Power Salad

Kale Power Salad inspired by Dr. Fuhrman’s “GBOMBS” with a fresh, vibrant mix of beans, seeds, berries, and onions (and a homemade chia seed vinaigrette!)
AuthorKaitlin – The Garden Grazer
Prep Time15 mins
Total Time15 mins
CategorySalad
CuisineGluten-Free, Oil-Free, Vegan
Servings6 side servings

Ingredients

US Customary – Metric
  • 1 large bunch kale
  • 15 oz. can garbanzo beans
  • 1/2 cup thinly sliced red onion
  • 1 cup sliced strawberries
  • 1 cup blueberries
  • 1/4 cup sunflower seeds
  • 1/4 cup hemp hearts (optional)

For the chia seed balsamic vinaigrette:

  • 1/3 cup water
  • 3 Tbsp. balsamic vinegar
  • 1 clove finely minced garlic (or shallot)
  • 1 Tbsp. chia seeds
  • 1/4 tsp. salt
Prevent your screen from going dark

Instructions

  • Make the dressing: in a bowl, whisk together all ingredients. The dressing will thicken a bit after sitting. (Tip: for an even smoother/thicker dressing you can pulse in a blender.)
  • Tear the kale into bite-size pieces. Place in a large bowl and lightly massage. Pour desired amount of dressing over top, and lightly toss to coat. (If you have any unused dressing, store in a covered container. It stores in the fridge for about 4-5 days.)
  • Rinse and drain beans. Add to kale.
  • Thinly slice onion, and strawberries. Add to salad with blueberries.
  • Sprinkle sunflower seeds and hemp hearts on top.
  • Keeps in the fridge for about 2-3 days.

Nutrition Per Serving (Estimate)

Calories: 194 kcalCarbohydrates: 21 gProtein: 9 gFat: 9 gSaturated Fat: 1 gPotassium: 278 mgFiber: 6 gSugar: 5 gVitamin A: 1016 IUVitamin C: 29 mgCalcium: 79 mgIron: 3 mg
Did you make this recipe?Please leave a star rating or comment below.
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Bowl of kale salad with strawberries, blueberries, onions, and seeds
Super immunity salad photo collage

If you’re enjoying this super immunity salad, also feel free to check out:

  • Asparagus Mushroom Stir Fry
  • Asian-Inspired Spaghetti
  • 12 Healthy Vegan Salads

Filed Under: 30 Minutes or Less, Gluten-Free, Main Dish, Recipe, Salad, Vegan, WFPBNO Tagged With: autumn, balsamic, chickpea, garbanzo, garlic, immune-boosting, kale, plant protein, spring, strawberry, summer, sunflower seeds, weeknight, winter

Previous Post: « Kale Greek Salad with Marinated Chickpeas
Next Post: Avocado Tomato Salad »

Reader Interactions

Comments

  1. Jessi Lashakmitis

    March 28, 2017 at 5:37 pm

    Wow, that salad looks so tasty!!! Love all the ingredients. Have to make it as my healthy dinner. Thanks for sharing!!!

    Reply
    • Kaitlin | The Garden Grazer

      April 4, 2017 at 5:14 pm

      Thank you! Hope you enjoy 🙂

      Reply

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Hi, I'm Kaitlin! I share easy vegan recipes that are mostly whole food, plant-based, oil-free, & gluten-free. Learn More About Me →

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