Posted by: susanjcaldwell28 | March 11, 2013


Ive been trying to make healthy salads for lunch that I can make up for 2 days at a time, that are cheap quick to make and very good for health and that I can throw into a pitta for lunch for my girls and my husband and have them for lunch for myself for after the gym,  so I make up one on Sunday for Monday and Tuesday and Tuesday for Wednesday and Thursday.  I have come to the conclusion that 2 superfood salads will do the whole family for four days so I’ve outlined them below and also the benefits of some of the ingredients.  We all know that all fruit and veg are good for us so I wanted to also add some anti-cancer spices and superfood grains that would be filling and affordable and easy to make so here goes:


You can buy buckwheat in the health store roasted or plain and you use one mug of it to 2 mugs of water, adding a tablespoon of turmeric whilst its cooking, bring to the boil and simmer for about 10 minutes, until water has evaporated.

I then just add broccolli, tomato, red onion, cucumber, rocket, chopped scallions, grated carrott, grated beetroot and some cayenne pepper.   I also made this today with lightly grilled veg, cooked in the griller with no oil, the veg I used were asparagus, mushrooms, chunky courgette and red onion. Mix everything together and stuff into pittas with a little hummous.


Quinoa is cooked the exact same way as buckwheat and I was able to get it in Superquinn.

I then just add a lot of freshly chopped parsley, a few chopped scallions, cucumber,  2 tomatoes chopped, 4 cloves of garlic crushed, 1 red onion chopped and some olive oil with a large squeeze of fresh lemon and lime and some cayenne pepper. Again, I put this into a small wholemeal pitta for the girls and a larger one for John with some hummous.

Right, they are two very easy to make gluten free filling affordable salads.  Now look below at the benefits of these salads that only take a few minutes to make, and this is without mentioning all the health benefits of the above vegetables, which are numerous.  Enjoy. xxx


Contrary to its name, this fruit seed is not in any way related to wheat.
Buckwheat is a gluten free power food!

It is becoming very popular for many good reasons.

It is a highly nourishing, energizing and tasty food that can be eaten instead of rice or the usual porridge.

10 Health Benefits:

1. Best source of high-quality, easily digestible proteins.
This makes it an excellent meat substitute.
High protein buckwheat flour is being studied for possible use in foods to reduce plasma cholesterol, body fat, and cholesterol gallstones.

2.  Fat alternative.
Buckwheat starch can also act as a fat alternative in processed foods.

3.  The high level of rutin is extracted from the leaves for medicine to treat high blood pressure.

4.  Non allergenic.
Buckwheat hulls are used as pillow stuffing for those allergic to feathers, dust, and pollen.

5. May help diabetes.
New evidence has found that buckwheat may be helpful in the management of diabetes according to Canadian researchers in the Journal of Agricultural and Food Chemistry.
With a glycemic index of 54, it lowers blood sugars more slowly than rice or wheat products.

6. Great for the digestion.
“The properties of buckwheat are: Neutral thermal nature; sweet flavor; cleans and strengthens the intestines and improves appetite. Is effective for treating dysentery and chronic diarrhea.”  According to Paul Pitchford in Healing with Whole Foods (1993)

7. Chemical free.
Buckwheat grows so quickly that it does not usually require a lot of pesticides or other chemicals to grow well.

8.  Buckwheat is good at drawing out retained water and excess fluid from swollen areas of the body.
Read how to make a Buckwheat Plaster.

9.  Buckwheat is a warming food.
It is classified by macrobiotics as a yang food. It is great for eating in the cold winter months.

10.  Buckwheat contains no gluten and is not a grain.
It is therefore great for celiacs and those on grain free and gluten sensitive diets.

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1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of haemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.


Turmeric powder has antibacterial and anti-inflammatory properties that make it an ideal antiseptic used in home remedies for wounds.

Possibly one of the most impressive of the top health benefits of turmeric, research has repeatedly shown that turmeric is a powerful cancer fighter. Curcumin is a naturally powerful anticancer compound found in turmeric that has been shown to decrease brain tumor size in animals by 81 percent in more than 9 studies. Researchers at UCLA have even found that curcumin is able to block cancer growth.

Further adding on to turmeric’s cancer-fighting abilities, the spice has also been shown to help prevent breast cancer. Curcumin has been found to possess properties that reduce the expression of deadly molecules within cancer cells, and can potentially slow the spread of breast cancer.

Turmeric can be used to naturally detoxify the liver.

The spice is a natural painkiller.

Research is beginning to show that turmeric may be effective at protecting against neuro-degenerative diseases such as Alzheimer’s disease. Epidemiological studies show that levels of neurological diseases like Alzheimer’s are very low in elderly Indian populations, where turmeric is a common spice.

May be beneficial in treating psoriasis.

Patients with myeloma could possibly be treated with turmeric in the near future.

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Cayenne fruit, also known as cayenne pepper, is an herb that is part of the Capsicum vegetable family. Besides being a source of vitamin C and A, cayenne fruit contains the compound capsaicin, which is responsible for most of its health effects as well as its fiery heat. Used in food and medicine, cayenne pepper provides a wealth of benefits that help fight some of America’s health problems.
Stops Prostate Cancer Growth

Capsaicin might have beneficial effects on stopping prostate cancer growth, according to findings reported in the 2006 issue of the journal Cancer Research. Akio Mori from the University of California led a team of researchers who examined the effects of capsaicin on prostate cancer cells. They discovered that 400mg of capsaicin three times a week inhibits the growth of prostate cancer cells. Capsaicin blocks the protein NF-kappaB from increasing the quantity of prostate cancer cells. Although these results are promising, further research is needed, according to researchers.

Capsaicin might help lower blood pressure in those with hypertension, a health condition that can increase the risk for heart disease and stroke. Zhiming Zhu and colleagues studied the impact of long-term use of capsaicin on high blood pressure, according to findings published in the 2010 issue of Cell Metabolism. They discovered that capsaicin helps lower blood pressure by increasing the activation of transient receptor potential vanilloid 1, which in turn boosts nitric oxide levels, a chemical that protects and widens blood vessels

In a 2010 study published in the Journal of Proteome Research, Jong Won Yun and colleagues analyzed the mechanism behind capsaicin’s ability to fight body fat. They found that capsaicin stimulates the activation of 20 proteins inside fat cells, which increases fat loss by breaking down fat.

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  1. Reblogged this on susanjcaldwell28.

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