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


  • 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)


  • 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


  • 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


  • 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


  • 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


  • great source of monounsaturated fats
  • good source of (in descending order): iron, vitamin E, fiber and copper
  • have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
  • for more information, visit the olives detailed overview from World’s Healthiest Foods

Pumpkin Seeds:

  • excellent source of vital minerals
  • good source of: vitamin E, manganese, magnesium, phosphorus, copper, zinc and iron
  • contain antioxidant and microbial benefits, help prevent diabetes 2, heart disease and cancer, and promote overall good health
  • for more information, visit the pumpkin seeds detailed overview from World’s Healthiest Foods

Balsamic Vinegar:

  • Contains antioxidants, as well as antibacterial and antiviral properties
  • Enhances healthy digestion and weight maintenance as it can suppress appetite and increase the amount of time it takes for the stomach to empty
  • Can help regulate blood sugar, cholesterol and blood pressure, and is linked to positive effects on the cardiovascular system
  • For more information, read about the health benefits of balsamic vinegar

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