This carrot blueberry sprout salad is so good, so refreshing and so healthy! It’s perfect to make ahead the night before for lunch-to-go. It also makes a perfect side dish for dinner. I’ve even eaten it for breakfast. Yes, I know I can be a little intense about getting my vegetables in!
Sprouts are one of the most nutrient dense foods on the planet. They balance your PH, defend against environmental toxins and protect your cells from cancer. They are a staple in my household and go beautifully in this salad.
- 8 large carrots, shredded or spiraled
- 1 cup blueberries
- 4 tablespoons nut butter (I prefer this sunflower seed butter for this recipe)
- ½ cup sunflower seeds
- 2 cup spinach, finely chopped
- 2 cups sprouts
- zest and juice of one lemon
- sea salt and black pepper to taste
- Use a vegetable peeler, medium sized cheese grater, vegetable spiralizer, or a small knife and shred the carrots.
- Combine carrots, blueberries, lemon juice, zest and nut butter in a bowl and stir. Combine ingredients as best as you can.
- Add finely chopped spinach, sunflower seeds, sprouts, salt and pepper and mix all together.
Hope you enjoy this superfood packed salad with friends and family. Sharing good nutritious meals like this with others can change the world, I know it!
62 responses to “Refreshing Carrot Blueberry Sprout Salad”
Looks great! What type of sprouts do you recommend?
Brocoli are the most nutritious – but they can be not as tasty as clover and sunflower.
What about bean sprouts?
Broccoli ARE (Italian plural) incredibly delicious when prepared by Chinese chefs IN CHINA. I oughta know. I have lived in China since 1993. I know whereof I speak.
Looks yummy! Do you grow your own sprouts and, if not, where do you buy them?
Why do you prefer sunflower butter? Taste?
Yep! It goes really well!
I think this would be good with radish sprouts (add some zing) and sprouted wheat berries!
We put strawberries on a salad, why have I never thought of blueberries! I love them!
We’re working really hard here to eat real food all the time. Thanks for the recipe.
This looks great. I can not find organic lemons. Is it safe to use the zest from non organic lemons? Thanks
I get mine at Kroger.
Wash your citrus and rinse well. The zest should be fine.
I don’t know if you live near a Trader Joe’s, but I always find them there. You can always rinse the lemon with some white vinegar???….
I love the idea of this- it sounds really yummy. But I don’t handle raw veg so well, is there a way to lightly cook the carrot & spinach bit still keep this salad idea in mind?
Hi Katy, some idea for cook spinach and carrot other than for salad is simple spinach soup: in the boil water put 1 mince garlic, finger tip slice fresh ginger, 1 onion, salt and paper. Wait for 1 minute to boil. Then put 1 carrot already thin sliced. Wait 1 minute then put 1 small packed baby spinach, continue cok for 2-3 minute. Depend how soft you want. 3 minute is very soft, 2 min dente.. I eat the soup with white rice and Sauteed Tempeh. You can mix with anything you like. My 2 small kids love this..
Sorry a lot of mis spell Kaity..
Pepper not paper. And use white pepper for milder taste, not to ruin all the taste with black pepper.
sorry for mis spell Kaity..
Pepper not paper. And use white pepper for milder taste as black paper might ruin the over all taste..
Delicious! Where do you like to buy your sprouts? I saw wheatgrasskits.com was 100% Non-GMO and USDA Organic… your thoughts??
I buy my sprout seeds from there and they are awesome and super easy to grow.
Can you post the nutrition info?
Thanks for sharing this recipe Vani. I will try this on the upcoming weekend.
This looks delicious! Sprouts are always being recalled for salmonella. Even if I could find them, I’m too afraid to use them. :-((
I know – I was thinking the same thing! I know sprouts are very nutritious, but they are one of the worst for food safety. I’m too nervous to buy them!
Sprout your own! It’s incredibly easy and then you don’t have to worry about contamination.
What an interesting mix! Sounds delish though, definitely going to try!
Vani. This seems like a very large salad (8 large carrots). Just wondering how long you keep it in the refrigerator.
For 1 day or so… you can divide the recipe in half, but this feeds 2-4 people depending on the appetite 🙂
try growing your own sprouts. Super easy to do.
Grow your own sprouts so you won’t have to wonder about safety. It
is really easy. Maybe Vani will post how to do this for newbys.
Soooo easy. A quart size canning jar, organic sprout seeds, cheesecloth, a rubber band and water. Add 1 tablespoon of seeds to jar. Cover with cheesecloth and add water 3/4 way. Shake for a minute, rinse , drain and lay on side. Do that 3 times a day and in about 5 days you will have sprouts. Good luck!
I am totally afraid of sprouts ever since I heard about deaths from bacteria that readily grows on sprouts. I have NO desire to DIE , nor KILL my loved ones, by serving a sprout salad, a sprout embellished sandwich. Even if you grow your own sprouts……….how can you be sure that the deadly bacteria is not present??????
I’ve grown my own wheatgrass and brocolli sprouts for about 3 years and have had no problems. I put them in juice and in salads but always rinse them first.
Sprouts are safe to grow, we have done it for 3 years now. In cooler days need to be rinsed at least in the morning and at evening, but if the home temperature is above 75F, they need to be rinsed multiple times. Once our AC was not working for a week this summer, and we had few hot days, (we survived with fans running, just like in old country), but I would not grow sprouts in jars in those conditions, as they are sensitive and they start to smell funny, especially the broccoli, while the fenugreek is the easiest as it’s sprouts are firm and not sensitive. We sprout broccoli, fenugreek, clover, alfalfa and we get organic seeds. All seeds need overnight soaking before starting the sprouting process. Sprouting chickpeas is very easy, even if you keep then in a bowl, covered with a small plate, slightly open. 🙂
I made this tonight and it was SO good! I shredded 8 large carrots and it seemed like WAY too much so I used half and it was still very carrot-heavy. But still delicious. I might add more spinach to even it out. I used organic raw almond butter and it went really well! I used Clover Sprouts and it was a great taste.
I’m feeling some clean bacon..:-) you know what they say?
I have been growing my own sprouts for years. I have a multi-tiered tray called a bioset germinator and I get organic seeds for sprouting from johnnyseeds.com.
I was buying brocolli sprouts from the grocery store and became concerned about the safety issues (and the expense). It is so easy to grow your own. I just have to put water in the top tray each morning and it keeps me in fresh sprouts all the time. Fresh on my kitchen counter everyday!
I assume you mean BEAN sprouts. What the Chinese call “dou jiao.” Right?
Where do you find save and organic Sprouts?
Not the Bean one but any others
Love you. Thanks for fighting the good fight!
My husband and I had this today for lunch ~ it was a BIG hit! Really delicious and easy to prepare. More recipes please Food Babe!
Sprout your own!! It’s super easy. I bought a sprouting jar at my health food store.
VERY, very nice… and visually appealing too! I hate carrots, so I’ve been looking for good (all Organic — been Organic before it was a “thing”) recipes that incorporate carrots in a uniquely appealing way.
Since I adore mushrooms, I’ll add some.
Love your work, Food Babe! I’ve tweeted your stuff sometimes, so I hope you got new subscribers. It’s time we take back power over our bodies, health and lifestyles from the immoral corp giants; we’re saving the Earth that way!
I am trying to grow sprouts but it has been not working to well lately, since my neighbors put in the new wifi networks, making me very ill and sprouts do not grow hardly at all. The seeds are good they sprouted before this. If I do get sprouts they are very stunted. And I get nothing unless, I wrap the jar in enough foil. I do not want to buy as I can not get organic in the stores. When I move, I will go sprout crazy. You can google the experiment that students did in denmark where sprouts would not grow near wifi.
Love sprouts and printed the recipe for the future.
I absolutely love this salad. I have been eating it almost every day for two weeks now. I have been experimenting with different types of sprouts. I really like pea shoots and clover sprouts. Thank you for your recipes. I have loved everything I have tried (the parfaits and apple French toast are two more of my favorites!) Thank you for the great ideas about food.
I can’t believe that Food Babe would suggest a recipe like this so irresponsibly. That salad is absolutely LOADED with cellulose, the same stuff that’s in WOOD PULP!
Clearly you need to research cellulose……all plant foods & grains have it….it’s food name is FIBER! Without fiber to bulk up our stools (along w/enough liquids in our diet) we’d have big trouble with our digestion.
I have copied/pasted something written on the Livestrong.com website which follows:
How Much Cellulose
You should get plenty of fiber in your diet each day, but chances are you might not get it; Americans consume just 15 g of fiber per day, according to the Harvard School of Public Health. You need at least 20 g of fiber each day from foods, not from supplements. The more calories you eat, the more fiber you need. Men and teens may need more, between 30 to 35 g per day. If you’re not eating enough fiber, you can purchase fiber supplements available at grocery and health food stores. However, because fruits and vegetables contain essential vitamins and minerals, it’s a great idea to try to eat more produce if possible.
Why Eat Cellulose
You need cellulose in your diet because while you can’t digest it, it still performs valuable digestive roles. It helps increase the bulk in your digestive tract, for instance, which allows your intestines to function more efficiently and helps keep you regular. It also binds toxins and cholesterol, lowering cholesterol levels and might reduce your risk of developing colon cancer and Type 2 diabetes. Finally, it helps you feel full longer and can play a role in preventing blood sugar vacillations and excess caloric consumption.
Zack, methinks LM Hamblin does not understand sarcasm.
Kathy & Zack…..
How could I have known Zack was being sarcastic? It didn’t come thru in the written word………..thought this was a “serious” site. Besides, there are people who know very little about food, nutrition, etc…………yet attempt talking about it as if they did. I do not know Zack, his life knowledge, education, etc….so how could I possibly know he was being sarcastic?
Hi food babe,
this looks like a great recipe and I am looking forward to trying it out!
my sister and I recently started our own health blog and you were one of the people who inspired us to do so. Would you mind checking it out?
I have made similar salads and replaced the blueberries with strawberries, also works great.
I loove the salad BUT have a big question-Food Babe! need your help! Our high school is looking for a healthy alternative drink to serve our students (that is not expensive!) Do you have a recipe I can send the cook? 1,800 kids- She is purchasing these fountain type drink servers she also can serve tea- any ideas?
Hello…..just saw you on TV – the Hallmark channel “Home & Family” show. So, thought I’d check you out.
Regarding your salad recipe (blueberry/carrot/sprout)…….there could be a problem with this food combo for those w/digestive problems (the aged, etc).
Food combining is for the proper digestion of food, so the nutrients from the food CAN be used properly….so the individual does not become mal-nourished!
I’m in a position with my own “diet” where I have to pretty much eat very specific foods, at very specific times of the day & portions (ratios) have to be considered as well……this isn’t a diet to lose weight (although I am losing weight), but it is a total change in the way I’m eating. I am 60 yrs. young & plan to continue eating this way so I can make it to 100 yrs old feeling good & functional mentally as well as physically.
I rated this recipe a one star….because it combines fruits & vegetables. It would be advisable to explore (extensively) food combining & also the acid/alkaline foods….to maintain the proper Ph. Chinese medicine is all about balance, too….so exploring this ancient medical wisdom would be a good idea. Chinese medicine knows about eating foods in season, grown in your the area where you live (home grown or……as close as you can get to that……like general area/state/NW or…..?????)
If you already know these things, please overlook this comment….I just checked you out briefly & saw this recipe…so I know very little about you & your actual “nutritional IQ.”
I do think what you are doing is great!!! Bringing people’s awareness up regarding what they are eating is one way to work in the direction of making food processing companies more accountable for what they do.
But the biggest “issue” facing those people w/limited or no income, is the very high cost of the more natural foods…….something really needs to be done about that!!!! If only the “well to do” folks have the ability to purchase their food from the organic stores, the other folks who cannot afford shopping these stores, will have to continue to eat the cheap food (bright yellow mac & cheese).
OR maybe there could also be solutions at the community level (community gardens are great….where everybody works in the garden to their ability & all benefit from it).
There truly is no reason for anybody to go hungry in this country, or lack the ability to have access to good & healthy food choices.
Thanks for what you are doing………….Rev. LM Hamblin, LMT/Reiki Master
LM Hamblin, I very much appreciate this paragraph: “But the biggest “issue” facing those people w/limited or no income, is the very high cost of the more natural foods…….something really needs to be done about that!!!! If only the “well to do” folks have the ability to purchase their food from the organic stores, the other folks who cannot afford shopping these stores, will have to continue to eat the cheap food (bright yellow mac & cheese).”
Too many of the advocates for better food choices seem to only advocate for organics and exotic ingredients, which a single mom with 4 kids and 2 jobs to make ends meet can hardly manage. As an alternate, it seems more useful for those folks to teach that mom how to make better choices at the regular grocery store that can fit with her budget and schedule.
Having said that, the pH of the food you eat has no effect of your body’s pH, because there is no such thing. Different areas of your body have different acid/alkaline balances that are tightly regulated. For example, the pH of your stomach is vastly different than the pH of your liver, for good reason. What we eat does not affect this at all. Your brain does that.
I find your response about acid/alkaline balance interesting……yet it is not totally accurate. I have studied diet/nutrition, pathologies, anatomy & physiology & numerous other medical courses (& on-going Continuing Ed classes) for 30 years……so, I am not clueless about these matters.
Please read the following information to gain valuable insight/knowledge for yourself…….. there are 2 separate sections as follows:
“Acid-Base Disorders or blood pH imbalance is promoted by a bad diet and stress leading to Inflammation.
– Inflammation is linked to cancer, heart disease, and strokes.
– Inflammation -> Heart and Stroke
Good acid-base balance and blood pH levels promote:
– Cardiovascular system health
– Healthy cholesterol levels
– Healthy blood sugar balance
– Proper fat metabolism
– Weight loss
– Normal energy balance
– Proper cleansing and repair of tissues
– Disease resistance
– The body’s ability to flush toxins
Two Factors That Contribute to Blood pH Imbalance
• The first is our intake, oxygen-carbon dioxide, and dietary habits.
“When food is metabolized and broken down, it leaves certain chemical and metallic residues, a noncombustible “ash” which, when combined with our body fluids, yields either acid or alkali potentials of pH. Certain foods are “acid-forming” in nature, whereas others are known to be “alkali-forming”.” – VÄXA: Buffer pH
• The second is our production, elimination, and stress.
An overactive adrenal gland, the release of cortisol and aldosterone, the buildup of glucose, lactic acid, and ketones. Sleep deprivation and inflammation.
An over active adrenal gland caused by high levels of stress can release a hormone called aldosterone into the blood stream causing large quantities of potassium to be excreted into the urine. Aldosterone also causes the excretion of magnesium into the urine. Stress and anxiety are the principal acid generators aside from the diet.
So there are two main forces at work on a daily basis that can disrupt the pH of your body fluids – these forces are the acid or alkaline-forming effects of foods and liquids that you ingest, and the acids that you generate through regular metabolic activities. Fortunately, your body has three major mechanisms at work at all times to prevent these forces from shifting the pH of your blood outside of the 7.35 to 7.45 range.
These mechanisms are:
◦Carbonic Acid-Bicarbonate Buffer System
◦Protein Buffer System
◦Phosphate Buffer System
Exhalation of Carbon Dioxide
Elimination of Hydrogen Ions via Kidneys
It’s not in the scope of this post to discuss the mechanisms listed above in detail. For this article, I only want to point out that these systems are in place to prevent dietary, metabolic, and other factors from pushing the pH of your blood outside of the 7.35 to 7.45 range.
When people encourage you to “alkalize your blood,” most of them mean that you should eat plenty of foods that have an alkaline-forming effect on your system. The reason for making this suggestion is that the vast majority of highly processed foods – like white flour products and white sugar – have an acid-forming effect on your system, and if you spend years eating a poor diet that is mainly acid-forming, you will overwork some of the buffering systems mentioned above to a point where you could create undesirable changes in your health.
For example, your phosphate buffer system uses different phosphate ions in your body to neutralize strong acids and bases. About 85% of the phosphate ions that are used in your phosphate buffer system comes from calcium phosphate salts, which are structural components of your bones and teeth. If your body fluids are regularly exposed to large quantities of acid-forming foods and liquids, your body will draw upon its calcium phosphate reserves to supply your phosphate buffer system to neutralize the acid-forming effects of your diet. Over time, this may lead to structural weakness in your bones and teeth.
Drawing on your calcium phosphate reserves at a high rate can also increase the amount of calcium that is eliminated via your genito-urinary system, which is why a predominantly acid-forming diet can increase your risk of developing calcium-rich kidney stones.
This is just one example of how your buffering systems can be overtaxed to a point where you experience negative health consequences. Since your buffering systems have to work all the time anyway to neutralize the acids that are formed from everyday metabolic activities, it’s in your best interest to follow a diet that doesn’t create unnecessary work for your buffering systems.
Acid and Alkaline-Forming Effects of Common Foods
Generally speaking, most vegetables and fruits have an alkaline-forming effect on your body fluids.
Most grains, animal foods, and highly processed foods have an acid-forming effect on your body fluids.
Your health is best served by a good mix of nutrient-dense, alkaline and acid-forming foods; ideally, you want to eat more alkaline-forming foods than acid-forming foods to have the net acid and alkaline-forming effects of your diet match the slightly alkaline pH of your blood.
You can find lists offoods that are more acid or alkaline from reliable sources.
One last thing……….
Another consideration w/foods…………how they are rated on the glycemic index– something diabetics, along w/others have to be aware of. Some foods that are usually “good for us”………..like rice & carrots………….carry higher numbers on the glycemic index.
Wow, Foodbabe, this looks amazing! I am so impressed at the stuff you come up with!
Glad to find that I’m not the only one so into chilli sauce!
I’ve made this salad before and it is tasty. However, when you mix the nut butter in, it gives a “muddy” look to the salad. Any tips? Thank you.
i just made this for lunch with almond butter no sprouts and some mixed greens very delish!
Wonderful article, thanks for sharing !!
could you please post fats, carbs, fiber etc with your reciepes
I found it difficult to stir the sunflower butter in with the other ingredients so next time I will either melt it a little bit or just omit it alltogether. I had a difficult time finding sprouts, but I am glad I read the comments because I am now inspired to grow my own (and I have no green thumb whatsoever). I also added a dash of EVOO to balance out the tartness of the lemon juice + zest.