Blueberry Hemp Seed Salad in Five Minutes

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I almost didn’t share this blueberry hemp seed salad.

Not because it wasn’t delicious. It absolutely was. I almost didn’t share it because I made it in about five minutes. There was no elaborate recipe. I didn’t roast anything. No need for the food processor. I didn’t even use my cutting board.

I grabbed some spring mix, added fresh blueberries, sprinkled hemp seeds over the top and finished everything with balsamic vinaigrette. That was it. Seriously!

That’s exactly why this blueberry hemp seed salad deserves a spot here on Black Girls Eat. It is a classic example of what I have been saying all along. We can make plant-based eating way more complicated than it needs to be. Sometimes adding more plants to your plate can mean really cheffing it up in the kitchen. Other times, it looks like opening the refrigerator, putting four things in a bowl and giving yourself a high-five.

Both count.

Why Blueberries Belong in Your Salad

I love blueberries on their own, in smoothies and with breakfast, but they are also so good in savory dishes. I like how their sweetness shows up between the tangy balsamic vinaigrette and the slightly bitter greens. It’s that little burst of blueberry in between bites that gets me everytime.

In addition to being yummy, their deep blue color comes from anthocyanins, plant compounds that have been studied for their antioxidant and anti-inflammatory properties. And they offer fiber. So the fiber keeps us satisfied and we are fighting inflammation at the same time? I’m all about getting more boom for my buck so this blueberry hemp seed salad is definitely a winner.

Check Out This Blueberry Oatmeal Muffin Recipe from Black Girls Eat

• Blueberry Oatmeal Muffins

Hemp Seeds Bring the Crunch to the Blueberry Hemp Seed Salad!

Now let’s talk about hemp seeds. Also called hemp hearts, these tiny seeds are one of my favorite ways to add a little something extra to a meal without getting complicated. I’m always looking to add more of the good good to my plate. Hemp seeds provide plant-based protein along with unsaturated fats and minerals including magnesium. Magnesium helps with everything from muscle recovery to improved sleep.

And your hemp seed cooking lesson could not be easier:

Open a bag.

Sprinkle.

Done.

For this salad, they also add a slightly nutty flavor and a little texture without overpowering the blueberries or greens. What’s a salad without a little crunch?

Want to this Hemp Heart Salad into a Full Meal?

I made this salad in between lunch and dinner. I would consider it a light salad or side for any protein you can imagine. With a few more ingredients, you could easily make it more substantial. Add chickpeas or baked tofu for more protein. Toss in some walnuts or pecans for more crunch. Add avocado for richness and those healthy fats. You could even add cooked farro or quinoa if you have some sitting in the fridge.

That’s another reason I love simple bowls like this: they give you somewhere to start. You don’t necessarily need another recipe. You need a few ingredients that work together and you have my permission to keep things simple.

Simple Food Still Counts

I think that’s the bigger takeaway here. We can’t always clear a whole Sunday for meal prep. I know that I can’t always whip up something from scratch or invent something brand new. But what I do enjoy is making something easy and tasty. The fewer ingredients the better these days. My final thoughts?

• Sometimes lunch can be mixed greens, blueberries, hemp seeds and dressing.
• Sometimes dinner can start with a can of chickpeas.
• Sometimes the easiest thing you make all week becomes something you make all the time.

Plant-forward eating does not have to take over your whole day. Sometimes, it only takes five minutes. I promise!

LA is a plant-based advocate from the Bronx and working on her goal of becoming a Registered Dietitian Nutritionist. In the meantime, she enjoys helping others find new and easy ways to add more fruits, grains and veggies to their plates. Want to stay connected?

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