Delicious Superfood Salad Recipe With Pomegranate and Kale

I’m always looking for fresh salad ideas that will provide an abundance of nutrients, and at the same time have very little sodium, sugar and fat.

This Pomegranate Kale Salad is a superfood powerhouse that’s loaded with fiber, vitamins and minerals.  I added a sprinkling of feta cheese and a spritz of raspberry vinegar dressing which added flavor but kept the calories low.

Pomegranate salad

Pomegranate kale salad with feta cheese and raspberry dressing.


Pomegranates are one of the oldest fruits that are in season from September to January. Pomegranates are believed to be the most powerful anti-oxidant of all fruits.  They have anti-cancer and immune boosting effects and inhibit abnormal platelet growth that can cause heart attacks, strokes and embolic disease.

Pomagranate cut

Pomegranate cut in half

Studies show that pomegranates have a positive effect on cardiovascular, nervous and skeletal systems and have been found to lower both blood pressure and cholesterol.  One study showed a 30 percent reduction in atherosclerotic plaque among heart patients that drank an ounce of pomegranate juice every day for a year. [Read more…]

Which Cruciferous Vegetable Doesn’t Get The Respect It Deserves?

The Humble Cauliflower 

Maybe it’s because it’s not colorful.   Or because it’s not as pretty as some of the other superfoods.  Maybe we avoid it because we think it’s tricky to prepare.   Could it be the comparison that’s been made about it in terms of being associated with an unattractive nose?

Whatever the reason, the humble cauliflower is one of the healthiest vegetables you can eat and a superfood that should be consumed on a regular basis.  (If you’re looking for an easy way to prepare it, keep reading.)

A perfect head of cauliflower that I purchased for less than $3 at the local market.

What’s So Great About Cauliflower?

Like other cruciferous vegetables, cauliflower contains high amounts of antioxidant nutrients, is an excellent source of vitamin C, and a good source of manganese.  Beyond the basic antioxidants, cauliflower has a number of phytonutrients including beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin and kaempferol.

The combination and variety of phytonutrients help to lower oxidative stress in our cells which is believed to be a risk factor in the development of most cancers.  The anti-inflammatory properties in cauliflower support both digestive and cardiovascular health, plus it is high in fiber. (Source:

Cauliflower is also is abundant in vitamin K, folate, vitamin B6, potassium, and vitamin B5.  It’s delicious and it’s good for us. What more could we want?

How To Prepare Cauliflower

The picture at the top of this post is of a beautiful head of cauliflower that I purchased at the local market for about $3.   Cauliflower can also be bought frozen and its nutritional content stays in tact with the freezing process.

I used half of the large head to make this oven-roasted cauliflower dish and it was absolutely wonderful.  I also frequently use cauliflower in fresh vegetable salads or as the main ingredient in a raw salad that is perfect to take to pot-lucks or barbeques.

Oven-Roasted Cauliflower Recipe


6 cups of cauliflower florets, about 1 ½ inches in diameter (about half of a medium cauliflower)
¼ cup extra-virgin olive oil
2 cloves of garlic, minced
2 tablespoons of lemon juice or balsamic vinegar
2 tablespoons of Parmesan, grated
1 teaspoon of basil
Coarse salt and pepper to taste

Cauliflower drizzled with olive oil and seasonings, ready for the oven.


Preheat the over to 400 degrees F.

Place the cauliflower florets in a large roasting pan.  Drizzle with the olive oil and season with garlic, lemon juice (or vinegar), basil, salt and pepper.  Place the pan in the over and cook for 15 minutes, stirring occasionally to ensure even roasting.  Remove from the oven and sprinkle with Parmesan. Serve warm.

Roasted cauliflower served warm = delicious!

If you haven’t been a cauliflower fan I think the oven-roasted recipe will change your mind. Cauliflower is a superfood that’s inexpensive to buy and easy to prepare. Pick up a head at the supermarket and make a dish your family will enjoy.

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