Characteristics

This is a very easy and nutritionally well balanced whole meal salad. It is great tasting, refreshing and very satisfying. It incorporates the amazing nutritional benefits of hemp seeds, and is rich in a variety of vitamins, minerals, antioxidants and phytonutrients. It also provides healthy carbohydrates, protein and fat.

TYPE: Salad, Meal, Appetizer
PREPARATION: < 15 mins
SERVING: Makes 1 meal sized salad

  • Raw
  • Vegan
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Nut-free
  • Soy-free
  • Corn-free
  • Refined sugar-free

Goodies Needed

INGREDIENTS:

  • 2 cups of baby spinach (organic)
  • 1 Tomato (organic)
  • 1 Orange Bell Pepper (organic)
  • 1 Avocado (organic)
  • 2 TBS Hemp Seeds

Dressing:

  • 1-2 TBS Extra Virgin Olive Oil (organic)
  • 1 Lemon, juice squeezed (organic)
  • 1/4 tsp Himalayan or Unrefined Sea Salt
  • 1/4 tsp Cumin (organic)
  • dash Ground Black Pepper
  • dash Cayenne Pepper (organic)

TOOLS:

  • cutting board and knife
  • optional - salad spinner
  • High Powered Blender (ex: Vitamix or NutriBullet)

Preparation Steps

  1. Wash and shake off excess water from the spinach, unless pre-washed. Place on cutting board, and chop roughly into smaller pieces. Place into your salad dish.
  2. Wash the pepper, cut lengthwise, remove the core and seeds. Slice and dice the pepper into smaller chunks. Sprinkle over the spinach.
  3. Wash the avocado, cut lengthwise and remove the pit. (See instructional video for avocado.) Slice and dice the avocado into smaller chunks. Sprinkle over the pepper and spinach.
  4. Wash the tomato, remove the core and dice into smaller chunks. Sprinkle over the avocado.
  5. Sprinkle a minimum of 2 tablespoons of hemp seeds over the salad. (Use more for added calories, fat, or protein needs.)
  6. Combine all of the dressing ingredients in a small glass or bowl, and stir vigorously until well blended. Alternatively, you can mix the dressing, using an immersion blender or Vitamix, blending on high speed (a few seconds) until very smooth. Drizzle the dressing evenly over the salad.

Meal Nutritional Benefits

Spinach:

  • Excellent source of vitamins, minerals, antioxidants, fiber and is a rich alkaline food source
  • good source of: 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

Bell Peppers:

  • Great source of antioxidants
  • 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

Tomatoes:

  • 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

Avocado:

  • 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

Hemp Seeds:

  • Excellent source of complete and highly digestible protein
  • Contain more required amino acids than milk, meat or eggs
  • Provide an excellent amount and ratio of omega 3 to omega 6 fatty acids
  • A source of: iron, calcium, B vitamins, vitamin D, vitamin A, vitamin E, potassium and phosphorus (Source: Healing Source Hemp)
  • Promote weight loss, protective against heart disease, provide enhanced energy and stamina and enhance overall good health
  • Excellent for diabetics, those needing to lose weight, athletes and people of all ages
  • For more information, visit health benefits of hemp seeds

Limes/Lemons:

  • Add a great tang of taste to any meal
  • An excellent source of vitamin C
  • Provide phytonutrients with antioxidant and antibiotic effects
  • Protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
  • For more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Olive Oil:

  • Rich in monounsaturated fat and polyphenols
  • Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
  • Helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
  • For more information, visit the olive oil detailed overview from World’s Healthiest Foods

Black Pepper:

  • good source of: manganese, vitamin K, iron and fiber
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • contains antibacterial and antioxidant properties
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Cayenne Pepper:

  • a source of vitamins, minerals, antioxidants, and phytonutrients
  • good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
  • offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
  • for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Cumin:

  • adds a delightful rich flavor and fragrant aroma to any meal
  • good source of: iron, manganese, calcium and magnesium
  • protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
  • for more information, visit the cumin detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • Alkalizing to maintain proper acid/alkaline body balance
  • Has helped to promote optimal health in civilizations for centuries