Characteristics

This is a sweet, tangy and very juicy salad that tastes as beautiful as it looks. It is packed with many vitamins, minerals, antioxidants and phytonutrients, as well as fiber. It is naturally low in sodium and cholesterol free. The unique blend of ingredients make for a very refreshing and light, yet filling meal idea. You can watch the video recipe of this salad, or proceed with the written version below.

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 large handfuls of mixed baby greens (organic)
  • 1 Avocado (organic)
  • 1/6 - 1/8 English Cucumber (organic)
  • 1/2 cup (handful) Grape, Cherry or Candy Tomatoes (organic)
  • 1/2 cup (handful) Cranberries (organic, fresh)
  • 3 - 4 TBS Pomegranate Arils (organic)
  • 1 - 2 TBS Shredded Coconut (organic, unsweetened)

Optional:

  • 2 - 4 TBS Hemp Seeds

TOOLS:

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

Preparation Steps

  1. Place about 2 handfuls of greens on your cutting board, and roughly chop into smaller pieces. Transfer to salad bowl.
  2. Wash and peel your avocado. Remove the pit and cut into four quarters, then dice into smaller chunks. Transfer to salad bowl. (Watch video on how to work with avocado if you need.)
  3. Wash your cucumber, cut off adequate piece and dice into small chunks. Transfer to salad bowl.
  4. Wash the tomatoes, cut into halves and then into quarters. Transfer to salad bowl.
  5. Wash the cranberries, cut into halves and then into quarters. Transfer to salad bowl.
  6. Wash the pomegranate, and prepare by removing the arils. Transfer the desired quantity of arils to salad bowl. (Watch video on how to work with pomegranate if you need.)
  7. Sprinkle the desired quantity of coconut over your salad, serve and enjoy!
  8. You can sprinkle in some hemp seeds for extra nutritional and caloric support if desired.

Meal Nutritional Benefits

Lettuce

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

Cucumber

  • low source of carbohydrates and protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides many vitamins and minerals
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • helps to regulate proper fluid balance

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

Cranberries

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

Pomegranate:

  • excellent source of antioxidant polyphenols
  • good source of (in descending order): vitamin K, vitamin C, fiber, folate, copper, potassium, manganese, vitamin B1, vitamin B6, vitamin B5, phosphorus, vitamin B2, magnesium,vitamin E, zinc, iron, vitamin B3, calcium and selenium
  • helps reduce risk of various cancers, inflammation and cardiovascular disease
  • protects against bad cholesterol and helps maintenance of healthy blood pressure
  • supports a healthy immune system and enhances overall good health

Coconut (fresh and dry)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, like vitamin C and some B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, cholesterol, and iron levels
  • can support proper bone health and protects against osteoporosis
  • can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Hemp Seeds

  • excellent source of healthy fats (35%) and protein (25%)
  • provide healthy carbohydrates and fiber
  • excellent source of omega-3 fatty acids, including an optimal omega-3 to omega-6 ratio (1:3)
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and E, and some B vitamins
  • provide minerals, especially phosphorus, potassium, magnesium, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against heart disease, cancers, diabetes type 2, and other chronic diseases

(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.