This delicious, nutritious, and satisfying salad provides powerful support for your body to heal, protect and maintain your best health and weight. The goodness of leafy greens via the kale, the raw vegetables and fresh lemon juice provide highly alkalizing support for your body.

This salad will supply you with healthy carbohydrates, protein and fat. It is rich in vitamins, minerals, antioxidants and phytonutrients, as well as fiber. It is naturally low in sodium and cholesterol free.

Characteristics

TYPE: salad, meal
PREPARATION: < 15 mins
SERVING: Makes 1 whole-meal salad

  • 100% Whole-food
  • 100% Plant-based (vegan)
  • High Raw (or fully raw)
  • Grain-free
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Nut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Wash the kale leaves, remove the center stalk and shake off excess water.
  2. Cut up the kale leaves as finely as desired and place into a bowl.
  3. Wash the lemon, roll around on your cutting board while applying pressure to release the juices, cut in half and squeeze the juice all over the kale.
  4. Add the salt to the lemon and kale and mix around thoroughly. Set aside.
  5. Wash the avocado, cut in half and remove the pit. Peel the skin and dice the avocado into the salad. (See how to work with an avocado.)
  6. Wash the tomato, cut into slices, then dice and add to your salad.
  7. Wash the bell pepper, cut in half, remove the core and seeds, then dice and add to your salad.
  8. Add the beans into the salad, along with the nutritional yeast, pepper, cumin and garlic powder. Stir everything thoroughly together and taste. If needed, adjust spice quantities further to your liking. Enjoy!

Tips

  • Watch an instructional video by Evita on how to make a whole-meal salad.
  • If you do not enjoy or cannot easily get the nutritional yeast, you can omit that ingredient.
  • If you would like the salad to be spicier, add in some cayenne/chili powder.
  • You can also experiment with other herbs and spices that you enjoy.
  • You can use any bean you like for this salad, and rotate regularly for increased variety. Note: not all beans are safe for consumption in their sprouted forms, so do your research if you will be using sprouts instead of cooked beans.
  • Adjust the ingredient amounts for your personal metabolic needs. You can use slightly less or much more of any of the ingredients to properly meet your needs.
  • Be sure to avoid adding oils to this salad to keep its whole-food integrity. You are already getting healthy fats via the avocado. If more healthy fats are desired, add in some seeds or nuts.

Meal Nutritional Benefits

Kale

  • highly alkalizing, cleansing and detoxifying
  • highly anti-inflammatory and anti-cancer supportive
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin K, vitamin A, and vitamin C
  • especially rich in manganese, calcium, copper, potassium, iron and magnesium
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy eyesight, blood pressure, blood sugar, and cholesterol levels
  • protects against and helps heal cardiovascular disease, infections, diabetes, osteoporosis, and arthritis/rheumatism
  • for more information, visit the kale detailed overview from World’s Healthiest Foods

Chickpeas

  • Kabuli (light) or Desi (dark) varieties
  • provide healthy carbohydrates and protein; naturally low in fat
  • provide phytonutrients and antioxidants
  • a source of vitamins, especially folate and most B vitamins
  • a source of minerals, especially molybdenum, manganese, copper, phosphorus, iron, magnesium and zinc
  • support optimal health, weight, healing, and prevention
  • provide prebiotic and digestive health benefits
  • help maintain healthy, blood pressure, blood sugar, and cholesterol levels
  • provide anti-inflammatory benefits and protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the chickpea detailed overview from World’s Healthiest Foods

Avocado

  • highly anti-inflammatory and an excellent source of wholesome healthy fats
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin K, vitamin C, vitamin A, and most B vitamins
  • especially rich in potassium, copper, magnesium, manganese, phosphorus and zinc
  • supports optimal eyesight, health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the avocado detailed overview from World’s Healthiest Foods

Tomatoes

  • provide vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C, vitamin A, and vitamin K
  • especially rich in molybdenum, potassium, copper, and manganese
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • help protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Bell Peppers

  • provide vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C, vitamin A, and vitamin E, vitamin K, and most B vitamins
  • especially rich in molybdenum, potassium, and manganese
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • provide anti-inflammatory benefits and help heal and protect against cardiovascular disease, cancer, diabetes, infections, and other lifestyle diseases
  • for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Lemon

  • highly alkalizing, cleansing and detoxifying, with antibiotic properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich source of vitamin C
  • supports optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more information, visit the lemon detailed overview from World’s Healthiest Foods

Nutritional Yeast

  • a great source of highly-digestible protein and nutrients
  • provides an abundance of vitamins and minerals
  • especially rich in B vitamins (some varieties also provide vitamin B12)
  • especially rich in molybdenum, iron, selenium, zinc, phosphorus and manganese
  • supports optimal health, weight, healing and prevention
  • for more info, see the nutritional yeast overview on Best Natural Foods
  • Note: vitamin and mineral analysis will vary based on brand and not all contain vitamin B12; Sari Nutritional Yeast is all-natural and non-fortified.

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

Black Pepper

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • supports optimal health, weight, healing and prevention
  • supports digestive health; helps prevent bloating and gas
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the black pepper overview on World’s Healthiest Foods

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in vitamin C and some B vitamins
  • especially rich in manganese, selenium, calcium, phosphorus and copper
  • supports optimal health, weight, healing and prevention
  • supports immune health and iron metabolism
  • helps protect against cancer, cardiovascular disease and diabetes
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the garlic overview on World’s Healthiest Foods

Cumin

  • anti-inflammatory and antimicrobial properties
  • provides vitamins, minerals, phytonutrients and antioxidants
  • especially rich in iron, manganese, and calcium
  • supports optimal health, weight, healing and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps protect against cardiovascular disease, cancer, diabetes, infections and other lifestyle diseases
  • for more info, see the cumin overview on World’s Healthiest Foods