Characteristics
This unique, refreshing, and simple salad works well as an appetizer, snack, or side. It takes only minutes to make and provides servings of leafy greens and citrus fruits, along with healthy fats. It is rich in vitamins, minerals, antioxidants, and fiber. It also makes it easy to add a serving of highly beneficial, protein-packed chia seeds to your day.
TYPE: Salad, Appetizer
PREP TIME: < 15 mins
SERVINGS: not set, depends on personal preferences and needs
- Vegan
- Raw
- Wheat-free
- Gluten-free
- Soy-Free
- Peanut-free
- Corn-free
- Refined sugar-free
Goodies Needed
INGREDIENTS:
- Organic Green Leaf Lettuce
- Organic Fresh Mandarins, Clementines, Tangerines or Oranges
- Organic Walnuts or Brazil Nuts — 2 TBSP (handful) per adult serving
- Organic Chia Seeds — 2 TBSP per adult serving
TOOLS:
- Wood or glass cutting board
- Bowl(s)
- Utensils
- Optional: Salad spinner
Preparation Steps
- Wash the lettuce leaves and shake off the excess water, or dry off using a salad spinner if present.
- Cut up lettuce leaves with a knife, vertically and horizontally, into bite-sized pieces. Place desired amount into bowl.
- Peel and cut up the mandarin (or similar fruit) slices into small pieces. Place on top of the lettuce.
- Add in 2 tablespoons, or about a handful, of nuts per adult serving to the salad.
- Add in 2 tablespoons of chia seeds per adult serving to the salad.
- No need to add dressing to this salad as the citrus fruit gives the salad its own juiciness and refreshing taste. Enjoy.
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
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
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
Walnuts
- excellent source of healthy fats, including omega-3 (ALA)
- provide some protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, specifically most vitamin B vitamins, including folate
- provide minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium, and calcium
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support the cardiovascular system and nervous system