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    Home » Recipes » Salad

    Super Immunity Power Salad with Chia-Balsamic Dressing

    Mar 19, 2017 by Kaitlin

    A vegan Super Immunity Power Salad with chia balsamic dressing inspired by Dr. Fuhrman. Fresh, nourishing, and immune-supporting. (Gluten-free, oil-free.)

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

    I enjoy reading health-focused books and "Super Immunity" by Dr. Joel Fuhrman is one that stands out from the crowd.

    It's an easy read with lots of information to better support our immune system.

    Super Immunity book by Dr. Joel Fuhrman

    The author, Dr. Joel Fuhrman, is a family physician and nutrition researcher. He specializes in preventing and reversing disease through natural and nutritional methods.

    He also focuses on a group of immune-supporting foods. Dr. Fuhrman believes these are the best anti-cancer and health-promoting foods on earth.

    This group of foods is said to help protect our bodies from everything from the common cold to cancer. They are also very effective at preventing chronic disease and promoting health and longevity.

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

    Dr. Fuhrman's "Super Immunity" foods are:

    • Greens
    • Beans
    • Onions
    • Mushrooms
    • Berries
    • Seeds

    Let's take a quick look at each one in detail.

    An array of Dr. Fuhrman's GBOMBS foods

    Greens

    Green vegetables contain anti-cancer compounds. These are especially prevalent in the cruciferous family (broccoli, brussels sprouts, and bok choy).

    Leafy greens such as kale, watercress, and spinach are shown to be the most nutrient-dense of all foods.

    Beans

    Beans (including lentils, peas, other legumes) have been found to decrease colon cancer risk by 50%. They also provide significant protection against many other cancers as well.

    Beans are the most nutrient-dense carbohydrate source and are also packed with fiber.

    Note: Fiber is only found in plant foods. No animal products contain fiber. Also, there's no cholesterol in plant foods. Cholesterol is only found in animal-based foods.

    Onions

    The Allium family includes onions, leeks, garlic, scallions, chives, and shallots. They have beneficial effects on the cardiovascular and immune system. And they also show anti-cancer and anti-diabetic effects.

    Their potent organosulfur compounds are released after cutting or chewing. These compounds can help slow tumor growth and kill cancer cells.

    Mushrooms

    Consuming mushrooms regularly is associated with decreased risk of breast, stomach, and also colorectal cancers.

    White, cremini, portobello, shiitake, oyster, maitake, and reishi mushrooms all have anti-cancer activity. So you can enjoy whichever ones are available in your area.

    In a recent study, women who ate about one mushroom a day had a 64% decreased risk of breast cancer.

    Berries

    Dr. Fuhrman calls berries true super foods. (Especially strawberries, blueberries, and blackberries.)

    Their vibrant colors are not only gorgeous, but full of antioxidants. Berries are said to be some of the highest antioxidant foods on earth.

    Plus they are great for the brain. They help in improving memory and cognition. Berries also help prevent DNA damage and provide anti-cancer effects.

    Seeds

    Many studies show cardiovascular (heart-healthy) benefits of seeds because they are rich in micronutrients.

    Plus, they have also been shown to aid in the absorption of nutrients when eaten with vegetables.

    Each seed is nutritionally unique. So I try to get a variety in my diet like sunflower, chia, hemp, sesame, pumpkin, and flax.

    Bowl of kale salad with strawberries, blueberries, onions, and seeds

    So this "super immunity" salad covers each food group. (Except mushrooms because Dr. Fuhrman suggests we don't eat them raw.)

    For the dressing, I also add a couple more from the list with garlic and chia seeds. But feel free to dress it however you like!

    Bowl of super immunity power salad with kale, berries, and onions and chia balsamic dressing

    For more inspiration, also browse all salad recipes or oil-free recipes.

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

    Super Immunity Power Salad with Chia-Balsamic Dressing

    A vibrant immune-supporting salad inspired by Dr. Fuhrman. Topped with a homemade chia-balsamic dressing!
    4.75 from 4 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 15 minutes
    Total Time: 15 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Salad
    Cuisine: Gluten-Free, Oil-Free, Vegan
    Servings: 6 side servings

    Ingredients

    • 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-balsamic dressing:

    • 1/3 cup water
    • 3 Tbsp. balsamic vinegar
    • 1 clove finely minced garlic (or shallot)
    • 1 Tbsp. chia seeds
    • 1/4 tsp. salt

    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. We find it keeps covered in the fridge for about 2-3 days.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Super Immunity Power Salad with Chia-Balsamic Dressing
    Amount per Serving
    Calories
    193
    % Daily Value*
    Fat
     
    9
    g
    14
    %
    Saturated Fat
     
    1
    g
    6
    %
    Trans Fat
     
    1
    g
    Polyunsaturated Fat
     
    5
    g
    Monounsaturated Fat
     
    2
    g
    Potassium
     
    279
    mg
    8
    %
    Carbohydrates
     
    21
    g
    7
    %
    Fiber
     
    6
    g
    25
    %
    Sugar
     
    6
    g
    7
    %
    Protein
     
    9
    g
    18
    %
    Vitamin A
     
    1023
    IU
    20
    %
    Vitamin C
     
    29
    mg
    35
    %
    Calcium
     
    80
    mg
    8
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this super immunity salad with chia balsamic dressing, also check out:

    • Roasted Red Pepper Dressing (Oil-Free)
    • Asparagus Mushroom Stir Fry
    • Asian-Inspired Spaghetti

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Salad Recipes

    • Roasted Red Pepper Dressing (Oil-Free)
    • Roasted Chickpea Salad with Hummus
    • Asian-Style Kale & Tofu Salad with Peanut Dressing
    • Quinoa Chickpea Salad with Dill Dressing

    Reader Interactions

    Comments

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      Recipe Rating:




    1. A

      July 29, 2022 at 1:00 am

      If using a blender do you blend immediately or let sit first?

      Reply
      • Kaitlin

        July 29, 2022 at 8:14 am

        Hello! Either way is fine. The dressing will naturally thicken a little because of the chia seeds. I hope you enjoy it if you give it a try! 🙂

        Reply
    2. 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 04, 2017 at 5:14 pm

        Thank you! Hope you enjoy.

        Reply

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    The Garden Grazer - Kaitlin profile photo

    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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