Recipe of the week; Superfood Salad!

Using only 4 ingredients, this Superfood Salad will give you two vegie serves, a huge dose of phytochemicals, and taste good too!
Researchers have found that phytochemicals including antioxidants found in fruit and vegetables are associated with keeping your immune system in balance and have a protective effect against cancer by interfering with the cancer process. Studies also report that eating more fruit and vegetables decreases your risk of developing heart disease, hypertension, obesity, diabetes and may slow the ageing process.

1 cup chopped carrot
1 cup chopped parsley
1/2 cup low fat cottage cheese
1/3 cup sunflower kernels
Mix together. No need for a dressing.

Phytochemicals protect plants against bacteria, fungi and viruses and brightly coloured fruit and vegetables are particularly rich in them. Some phytochemicals act as antioxidants which protect the body from the actions of free radicals, a by-product of normal chemical processes in the body.

South Australians do not eat enough fruit and vegetables with less than 14% of the adult population eating the recommended 2 serves of fruit and 5 serves of vegetables each day. As a result we are missing out on the benefits of plant phytochemicals and antioxidants.
The carrots in this Superfood Salad contain carotene, an antioxidant and precursor for Vitamin A production. Carotene is needed for healthy sight and half a cup of carrot contains your daily carotene requirement. In the US, researchers have found that women that consume high levels of carotenoids, particularly found in orange vegetables, have the lowest risk of breast cancer. Results were published recently in the Journal of the National Cancer Institute.

Fresh herbs such as parsley are also rich in phytochemicals particularly carotenoids. Carotenoids may prevent certain cancers by enhancing your white blood cells in your immune system. White blood cells work by blocking free radicals from damaging your cells.
The sunflower kernels in this recipe are rich sources of Vitamin E, another antioxidant. Vitamin E is needed for building healthy cells and may help protect against prostrate and colorectal cancer. With 30g of sunflower kernels providing 14mg of Vitamin E, this Superfood Salad contains twice the amount needed each day for health.

So give your body a health kick and treat yourself to a Superfood Salad which is packed with nutrients that supplements can’t provide. For more information and recipes go to and Go for 2&5!

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