This is a quick and easy to put together meal idea that can serve as a snack, appetizer, or side to another optimally healthy meal. It is fully raw, vegan and best enjoyed when local produce is fresh in season. It offers healthy carbohydrates, fats and protein, as well as numerous vitamins and minerals. Its colorful and juicy characteristics can entice children who are reluctant to eat their vegetables.

TYPE: Appetizer, Salad
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Refined Sugar-free

Goodies Needed


  • Baby Spinach (organic)
  • Tomatoes (organic)
  • Carrots (organic)
  • Chia Seeds (organic)
  • Optional: Thyme (organic, fresh or dried)
  • Optional: Apple Cider Vinegar or Lemon Juice (organic)


  • Salad Spinner (optional)
  • Cutting Board
  • Food Processor or Boxed Grater

Preparation Steps

  1. Wash your baby spinach (unless pre-washed) and arrange a layer of leaves in a circular pattern on meal plate(s).
  • Wash tomato(es), slice into thin slices and arrange in circular patter over the spinach, overlapping each other.
  • Wash, peel if needed, and finely grate the carrots using a food processor or boxed grater. Add a heap/handful of grated carrots on top of the tomatoes.
  • Sprinkle a tablespoon (or two) of the Salba Chia seeds on top of the carrots.
  • Optionally, sprinkle some thyme on top of the mix, and drizzle with some apple cider vinegar or squeeze some fresh lemon juice on top. Enjoy.

Meal Nutritional Benefits


  • 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


  • 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


  • 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

Chia Seeds:

  • a source of antioxidants and phytonutrients with anti-inflammatory properties
  • a source of vitamins and minerals, especially phosphorus, calcium, potassium, zinc, manganese, copper, and some B vitamins
  • helps to regulate blood sugar, cholesterol, and satiety
  • helps to support optimal weight and health
  • learn more about the health benefits of chia seeds


  • provides a hint of an exciting and fresh flavor to the pizza
  • good source of (in descending order): vitamin K, iron, manganese, calcium, and fiber
  • enhances respiratory system health, provides antioxidant protection and provides antimicrobial benefits
  • for more information, visit the thyme detailed overview from World’s Healthiest Foods

Apple Cider Vinegar:

  • Contains a host of vitamins, beta-carotene, pectin and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulphur, iron, and fluorine
  • Pectin in the vinegar is a fiber which helps reduce bad cholesterol and helps in regulating blood pressure
  • Helps extract calcium from the fruits, vegetables and meat it is mixed with, helping in the process of maintaining strong bones
  • The potassium in this vinegar also helps in eliminating toxic waste from the body
  • The beta-carotene helps in countering damage caused by free radicals, helping one maintain firmer skin and a youthful appearance
  • Contains malic acid which is very helpful in fighting fungal and bacterial infections, as well as dissolving uric acid deposits that form around joints, helping relieve joint pains
  • Helps with weight loss as it has properties that help to break down fat
  • It is also claimed that apple cider vinegar is helpful in ailments such as constipation, headaches, arthritis, weak bones, indigestion, high cholesterol, diarrhea, eczema, sore eyes, chronic fatigue, mild food poisoning, hair loss, high blood pressure, obesity, along with a host of many other ailments
  • For more information visit Health Benefits of Apple Cider Vinegar


  • 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