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SUPERFOOD SALAD: What Makes A Food “Super”?

Updated: Mar 19, 2022

Superfoods are nutrient-dense foods packed with vitamins, minerals, and enzymes that offer an additional health benefit. For example, an avocado is nutrient-dense, and it contains a high amount of monounsaturated fats, which reduce the risk of heart disease, lower HDL cholesterol, and raise LDL cholesterol.

Kale is a cruciferous vegetable that provides maximum nutrition per calorie, leading people to refer to it as the “king of greens.” Kale is recognized for supporting the body’s #detoxification system, lowering the risk of cancer, and offering anti-inflammatory benefits.

Typically you’ll find acai berries and blueberries on most lists due to their nutrient density, plus they are both #antioxidant powerhouses that neutralize free radical damage and prevent diseases.

Delicious crisp apples provide a combination of soluble and insoluble #fiber that can aid in #digestion and waste elimination. Brazil nuts are high in magnesium, an essential mineral required for the body to maintain muscle and nerve function, regular heart rhythm, and a healthy immune system. To complete this nutritional salad, we added hemp seeds for added protein and omega oils.


  • 1 bunch organic kale (clean, de-stemmed, and chopped)

  • 1/2 cup acai berries

  • 1/2 cup organic blueberries

  • 1 medium to large organic apple (bite-size pieces)

  • 1/4 cup Brazil nuts (chopped small)

  • 2 tablespoons hemp seeds


  • 4 tablespoons olive oil

  • 2 tablespoons Champagne vinegar

  • Touch of agave nectar

  • Dash of sea salt

In a large bowl, combine kale, fruit, nuts, and seeds, and toss with dressing.



Holly Guthrie is a Certified Personal Trainer and Nevada Presley is a Certified Natural Foods Chef. Together they own Get Fresh Memphis where they specialize in preparing healthy meals to go.

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