This is an optimally healthy, fully raw and nutrient packed salad that incorporates the goodness of numerous fruits and vegetables. It can be enjoyed anytime of the year, but is best enjoyed when fresh, local produce is in season. It provides healthy carbohydrates, fats and protein, as well as numerous vitamins, minerals, and phytonutrients. It is naturally low in sodium, cholesterol-free, and rich in fiber. It makes a filling meal on its own, or can be eaten as a side to another meal.
PREP TIME: < 15 - 30 mins (depending on quantity made)
SERVINGS: makes roughly 2 whole-meal servings
- 100% Plant-based (vegan)
- Whole food
- Grain free
- Wheat free
- Gluten free
- Soy free
- Corn free
- Peanut free
- Oil free
- Refined Sugar free
- 2 cups Salad Greens (organic)
- 1/2 cup Blueberries (organic)
- 1/2 cup Strawberries (organic)
- 1 large Carrot (organic)
- 1 Yellow Bell Pepper (organic)
- 2 Tomatoes (organic)
- 1 Avocado (organic)
- 1 Cucumber (organic)
- 1 cup Walnuts (organic)
- 1 Lemon; juice squeezed (organic)
- Salad Spinner (optional)
- Cutting Board
- Food Processor or Boxed Grater (optional)
- Peeler (optional)
- Wash the greens (unless pre-washed), remove excess water using salad spinner and cut up into small pieces. Toss into a large salad bowl.
- Wash the carrot, peel if needed, and cut up into thin slices or grate using food processor.
- Wash the avocado, cut in half, remove pit, peel and dice. For further instructions watch this video to learn how to work with avocados. Transfer the avocado to salad bowl.
- Wash the strawberries and blueberries. Remove strawberry leaf tops, and cut into chunks or slices. Transfer the berries to salad bowl.
- Wash the bell pepper, remove inner core and seeds, and dice. Transfer to salad bowl.
- Wash the cucumber, peel if desired, dice and transfer to salad bowl.
- Wash the tomatoes, remove the core and dice into small chunks. Add to the salad bowl.
- Crush or chop the walnuts into smaller pieces and add to the salad.
- Wash the lemon, roll to soften, cut in half and squeeze its juice all over the salad.
- Stir all of the ingredients together and serve. Enjoy.
Meal Nutritional Benefits
- good source of: water, fiber, potassium, calcium, phosphorus, vitamin A, vitamin C and magnesium
- contain antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
- for more information, visit the green leaf lettuce detailed overview from About.com
- good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
- protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
- enhances eye sight, immune system and mental function
- for more information, visit the spinach detailed overview from World’s Healthiest Foods
- adds sweetness and tang to the salad
- good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
- contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
- for more information, visit the strawberry detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
- Excellent source of carotenoids
- good source of (in descending order): vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
- reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
- for more information, visit the carrots detailed overview from World’s Healthiest Foods
- great alkaline source to decrease body’s acidic levels
- good source of (in descending order): vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber, tryptophan and magnesium
- promotes healthy skin, intestinal health and blood pressure
- for more information, visit the cucumber detailed overview from World’s Healthiest Foods
- provides the meal with healthy fatty acids
- good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
- help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
- help protect against breast cancer, prostate cancer and oral cancer
- for more information, visit the avocado detailed overview from World’s Healthiest Foods
- Rich and buttery in taste and texture and a source of excellent antioxidants
- Source of (in descending order): omega-3, manganese, copper and tryptophan
- Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
- Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
- Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
- Enhance proper sleep as they are a source of natural melatonin
- For more information, visit the walnut detailed overview from World’s Healthiest Foods
- Provide excellent source of vitamin C, and are highly alkalizing
- Contains valuable phytonutrients with antibiotic and antioxidant effects
- Offer protection against rheumatoid arthritis, help fight free radicals and thus reduce cancer risks and promote an overall healthy immune system
- For more information, visit the lemon detailed overview from World’s Healthiest Foods