The Ultimate Detox Salad: Kale, Blueberries, Walnuts + Trout

Author: Tisha Riman

Detoxing does not have to mean deprivation! When it comes to making healthy meals, ensure you’re opting for foods that are high in fibre and protein — this will fill you up and prevent you from overeating.

And don’t be afraid of fats! Healthy fats, such as omega-3s and monounsaturated fats are needed for healthy brain function, hormone health, and yes, even weight loss. Choose foods that are high in antioxidants, vitamins and minerals, as these will all help to reduce inflammation in the body, and aid in the body’s natural detoxification processes.

Finally, go for variety. Switch up your greens, your veggies and your protein so you eat a nutrient-rich diet that will support your wellness goals.

Here are some detox superfoods that you’ll love including in your everyday cooking!

Trout: trout are fatty fish that are high in the heart-healthy fat omega-3s. Omega-3s are anti-inflammatory, mood boosting, important for brain function (including the prevention of Alzheimer’s), and can promote healthier, hydrated skin.

Kale: this well-known superfood is high in antioxidants, including vitamins A and C, as well as vitamin K — all of which give it anti-cancer and anti-inflammatory properties. Because it’s low in calories and has a high water content, it can also help with weight loss.

Blueberries: these delicious berries are considered to have one of the highest antioxidant levels, including flavonoids like anthocyanins, which have been shown to reduce free radical damage (increasing longevity and giving it anti-aging properties), improve brain function, reduce the risk of heart disease and improve insulin sensitivity.

Walnuts: studies have shown that walnuts have anti-cancer properties, particularly prostate and breast cancer. This may be due to their high antioxidant, omega-3 and vitamin E content, all of which prevent oxidative stress, improve brain health and improve metabolic function.

Alfalfa Sprouts: sprouts contain a more concentrated nutrient profile compared to their grown-up counterparts. Alfalfa sprouts are a good source of vitamin C, B vitamins and vitamin K. The fibre and protein content also help to keep you fuller, longer.

Hemp seeds: hemp seeds are a complete protein, meaning they contain all the essential amino acids. Their high fibre content helps to improve digestion, while its rich composition of omega-3s and gamma-linolenic acid may help lower the risk of heart disease.

The Ultimate Detox Salad

High in healthy omega-3 fats, protein, fibre and antioxidants, this salad will keep you full without weighing you down.

  • 1 trout fillet, 4 oz
  • 1 tbsp olive oil
  • 2 cups kale, chopped
  • ¼ cup blueberries
  • ¼ cup cucumber, chopped
  • 2 tbsp alfalfa sprouts
  • 2 tbsp walnuts
  • 1 tbsp hemp seeds
  • salt + pepper, to season
Lemon Garlic Dressing:
  • 1/3 cup olive oil
  • 1 lemon, juiced
  • 2 cloves garlic
  • pinch of salt
  1. Preheat oven to 375F. Pat trout fillet dry with paper towel. Liberally season salt and pepper on both sides of trout.
  2. In an oven-safe saucepan, heat olive oil over medium-high heat. Add trout fillet, and cook both sides until golden brown and crisp, about two to three minutes per side. Transfer pan to oven and cook for seven to eight minutes, until trout is cooked through and flakes with a fork.
  3. For the dressing: blend all ingredients into a blender until smooth and creamy.
  4. For the salad: place kale in a bowl as the base of the salad. Top with the blueberries, cucumber, alfalfa sprouts, walnuts, and hemp seeds. Drizzle with lemon garlic dressing, and top with trout.

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