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Day 9, Superfoods, Vegan 10 day Challenge

Don’t get me wrong, I consider all wholefoods Superfoods but there are some with that little something extra. I am going to focus on a few of those today and use them in our Day 9 recipes. Adding some deep colour!

  • Super Kale & Sauerkraut Salad
  • Blueberry Salsa
  • Mole Sauce 

All three easy and quick to make, even when time challenged! That’s the beauty of many raw and high raw dishes.

Super Kale & Sauerkraut Salad

2 of the main superfoods of this salad are , Kale and Raw Sauerkraut. Kale is just a powerhouse, loaded with nutrients and chlorophyl, the darker the green the better!

Raw sauerkraut is a wonderful probiotic, gut friendly bacteria which keep our intestines healthy. This is important for the absorption of important nutrients  like Vitamin B, calciu, magnesium, copper, zinc, iron and phosphor. And important for vegans and non vegans, it aids the syntheses of B12 in the body. Good bacteria help our immunsystem and work anti-inflammatory.

kale salad

2 large salads,

  • 1/4 cup of sauerkraut, raw, chopped, you only need a few tbsp. per day to deliver more probiotics then in a supplement, if you’re new  to this, just add one or two tesp. at first
  • a few broccoli florets, chopped realy fine, the only way I eat them raw …
  • 4 cups of kale leaves
  • 1/2 avocado or 1 ovenbaked or steamed sweet potato
  • handful of parsley
  • 1 carrot, grated
  • juice of half a lemon
  • piece of cayenne pepper, optional
  • pink salt and black pepper to taste

Add the kale, pinch of salt and the lemon juice to a bowl and massage the leaves to make them soft. This makes it easy on the digestion, softer and milder in taste. Don’t skip it, it is so worth the 5 extra minutes!

When soft, you can add a half of an avocado, this will make a creamy dressing. For a low fat version I found that adding steamed or baked sweet potato or yam work just wonderful. You can also mash this through the softened kale.

Add the remaining ingredients and enjoy! This salad is also wonderful the next day.

 

Blueberry Salsa

Blueberries, well, we all know they are wonderful, you only have to look at the colour to know this! Here used in a savory salsa in combination with more powerfoods like ginger, cinnamon, cilantro and cayenne pepper.

bosbessen salsa 2

Ingredients for 1 medium jar,

  • 1 cup blueberries, chopped
  • 1 tsp. finely chopped cayenne pepper, with or without the seeds, to taste
  • 2 Tbsp. chopped cilantro
  • 2 spring onions, chopped, only the white parts
  • 2 tbsp. lemon juice
  • 1 to 2 tsp. of raw honey or other liquid sweetener of your choice
  • pinch of pink or sea salt to taste

Mix and let it sit for 30 minutes to deepen the flavours. It is sweet, salty, sour and spicy. I love it, let me know how you liked it!

bosbessen salsa 3

 

Mole,

this wonderful thick, dark mexican inspired sauce is a delicious garnish or dip for crunchy chips and veggies. Raw cacao is a major antioxidant, rich in iron, chromium and  copper. It also works as an anti-depressant due to the endorphins it contains. Not easy to take a decent pic though … here featured besides a mighty green guacamole.

mole

Ingredients for 1 cup,

  • 1 red bell peppers, seeded and diced
  • 1 chili pepper, with or without the seeds
  • 1/2 tsp. crushed chili flakes
  • 1 and 1/2 tsp. ground cumin
  • 1/4 cup cacao powder
  • 1/2 sweet onion
  • 1 clove of garlic
  • juice of 1/2  lime
  • juice of 1/2 orange
  • 1 Tbsp. apple cider vinegar
  • 3 pitted dates
  • 1/2 cup mango cubes
  • pinch of pink or sea salt, to taste

Add all the ingredients to a foodprocessor and pulse until smooth. If too thick, you can add a Tbsp. of water. This is also a combination of sweet, salty, savory and spicy ingredients. The sauce can be kept in the fridge for 3 days. It tastes the best at room temperature.

You can find the recipe of the mighty green guacamole here on my blog in case you would want to try it!

All right! Happy cooking,

Tina xo

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