Characteristics

This delicious fruit salad combines the nutritional powerhouses of organic chia seeds and leafy greens. It is fully raw and offers an amazing assortment of micronutrients. It is naturally low in sodium, high in fiber, and cholesterol-free. It also provides some healthy fats, proteins, and carbohydrates. The fruit in this salad can help get greens into kids who otherwise wouldn’t eat them.

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

  • Raw
  • Whole Food
  • Vegan (Plant-Based)
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Organic Baby Spinach or Swiss Chard
  • 1 - 2 Organic Oranges - peeled, wedged, seeds removed
  • 1 cup Organic Strawberries
  • 1 Organic Banana - large, medium ripe
  • 2 TBSP Organic Chia Seeds
  • Optional - Organic Raw Apple Cider Vinegar

TOOLS:

  • Salad Spinner
  • Salad Bowl
  • Utensils
  • Cutting Board

Preparation Steps

  1. Rinse spinach, unless pre-washed, and dry using a salad spinner, or shake off excess water.
  • Cut handfuls of the spinach into smaller pieces and place into a large salad bowl.
  • Peel and cut up orange(s) into small pieces. Toss into the salad bowl.
  • Peel and cut up the bananas into round slices. Toss into the salad bowl.
  • Rinse the strawberries and cut up into small pieces. Toss into the salad bowl.
  • Sprinkle the salad with the chia seeds. A typical serving is 2 tablespoons per person.
  • No need to add dressing to this salad as the fruits give the salad an amazing juicy taste. Optionally, you can drizzle in some apple cider vinegar for added health benefits; it also pairs nicely with the fruits. 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

Oranges

  • provide healthy carbohydrates, fiber, a little protein, and are virtually fat-free
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, most specifically vitamin C and some B vitamins, including folate
  • provide minerals, especially potassium, calcium, and copper
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, kidney stones, ulcers, and rheumatoid arthritis

Strawberries

  • provide healthy 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 some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, cleansing, and detoxification
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Bananas

  • 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 most B vitamins
  • provide minerals, including potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Chia Seeds

  • provide healthy fats, protein, carbohydrates, and fiber
  • excellent source of omega-3 fatty acid ALA, including an outstanding omega-3 to omega-6 ratio of 3:1
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin C, E, K, and most B vitamins
  • provide minerals, including calcium, magnesium, phosphorus, iron, potassium, phosphorus, zinc, copper, and manganese
  • support optimal health, weight, healing, and prevention
  • support optimal brain, immune, cardiovascular, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels

Apple Cider Vinegar

  • provides numerous health, healing, and prevention benefits
  • rich in enzymes and some minerals like potassium
  • supports optimal digestion, including elimination and detoxification
  • supports the immune system, and protects against infections
  • supports optimal ph balance and energy levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: Choose organic and raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits.