Characteristics

This is an excellent salad for the colder months of the year when we benefit from more fat (but always healthy and quality fat) in our diet. It is a richer type of salad that is very filling and zestfully delicious. It is equally as dense with a wide variety of vitamins, minerals and phytonutrients. It is especially rich in iron and zinc. It is naturally low in sodium, high in fiber and cholesterol free. It incorporates the goodness of whole, plant foods with healthy carbohydrates, fats and protein.

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
  • Oil-free
  • Refined sugar-free

Goodies Needed*

INGREDIENTS:

  • 2 cups/handfuls of Baby Spinach (organic)
  • 1 cup/handful Candy/Grape/Cherry Tomatoes (organic)
  • 1/2 Red Bell Pepper (organic)
  • 1 Avocado (organic)
  • 6 - 8 Large Olives (organic)
  • 2 TBS Raw Pumpkin Seeds [or Raw Sunflower Seeds] (organic)
  • 2 TBS Balsamic Vinegar (organic)
  • black pepper (organic)

TOOLS:

  • cutting board and knife
  • optional - salad spinner
  • salad dish and utensils

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 avocado, cut lengthwise and remove the pit. (See instructional video for avocado.) Slice and dice the avocado into smaller chunks. Add into salad dish.
  3. Wash the tomatoes and cut in halves. Place into salad dish.
  4. Wash the pepper, cut lengthwise, remove the core and seeds. Using half, slice into thin slices. Cut the slices in half and place into salad dish.
  5. Add in your olives.
  6. Sprinkle a minimum of 2 tablespoons of pumpkin seeds over the salad. (Use more for added calories, fat, or protein needs.)
  7. Drizzle the balsamic vinegar over the salad, and sprinkle on a desired amount of pepper. Serve and enjoy.

Meal Nutritional Benefits

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes type 2, and other diseases

Bell Peppers

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Avocados

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially in potassium, phosphorus, magnesium, calcium, zinc, iron, and selenium
  • support optimal health, weight, healing, and prevention
  • support proper eye health, skin health, and immune health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Olives (all varieties)

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, K, and some B vitamins
  • provide minerals, especially in calcium and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.

Pumpkin Seeds

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory properties
  • provide vitamins, including vitamin E and most B vitamins
  • provide minerals, especially manganese, phosphorus, magnesium, copper, zinc, and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and infections

Balsamic Vinegar

  • not a significant source of calories, macronutrients (carbs, fats, protein), or vitamins
  • provides phytonutrients and antioxidants
  • provides minerals, specifically potassium, phosphorus, calcium, and magnesium
  • support optimal health, weight, healing, and prevention
  • supports healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protects against heart disease, cancer, and diabetes type 2
  • Health Tip: Choose organic and pure balsamic vinegar with no additives for proper health benefits. Choose a high-quality one that has been well-aged.

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

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