Characteristics
This is an optimally healthy, fully raw, and nutrient-packed salad that incorporates the goodness of numerous fruits and vegetables. It can be enjoyed anytime of the year, but is best enjoyed when fresh, local produce is in season. It provides healthy carbohydrates, fats and protein, as well as numerous vitamins, minerals, and phytonutrients. It is naturally low in sodium, cholesterol-free, and rich in fiber. It makes a filling meal on its own, or can be eaten as a side to another meal.
PREP TIME: < 15 - 30 mins (depending on quantity made)
SERVINGS: makes roughly 2 whole-meal servings
- 100% Plant-based (vegan)
- Whole food
- Raw
- Grain free
- Wheat free
- Gluten free
- Soy free
- Corn free
- Peanut free
- Oil free
- Refined Sugar free
Goodies Needed*
INGREDIENTS:
- 2 cups Salad Greens (organic)
- 1/2 cup Blueberries (organic)
- 1/2 cup Strawberries (organic)
- 1 large Carrot (organic)
- 1 Bell Pepper (organic)
- 2 Tomatoes (organic)
- 1 Avocado (organic)
- 1 Cucumber (organic)
- 1 cup Organic Walnuts
- 1 Lemon - juice squeezed (organic)
TOOLS:
- Salad Spinner - optional
- Wood Cutting Board
- Food Processor OR Box Grater
- Peeler
- Salad bowl
- Lemon reamer
Preparation Steps
- Wash the greens (unless pre-washed), remove excess water using salad spinner and cut up into small pieces. Place into a large salad bowl.
- Wash the carrot, peel it, and grate it using your preferred method. Add to the salad bowl.
- Wash the avocado, cut in half, remove pit, peel it, and dice it into small cubes. If you need help working with an avocado, watch this video to learn. Transfer the avocado to salad bowl.
- Wash the strawberries and blueberries. Remove strawberry leaf tops and cut into chunks or slices. Transfer the berries to the salad bowl.
- Wash the bell pepper, remove inner core and seeds, and dice it. Transfer to the salad bowl.
- Wash the cucumber, peel it, dice it and transfer to the salad bowl.
- Wash the tomatoes, remove the core, and dice into small chunks. Transfer to the salad bowl.
- Crush or chop the walnuts into smaller pieces and add to the salad.
- Wash the lemon, roll it firmly on the counter to soften the juice, cut it in half, and using a lemon reamer squeeze its juice all over the salad.
- Mix all of the ingredients together. Serve fresh and 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
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
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
Blueberries
- provide healthy carbohydrates and fiber
- provide some 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, phosphorus, magnesium, calcium, manganese, and iron
- support optimal health, weight, healing, and prevention
- support optimal digestion, immune health, and brain health
- support healthy blood pressure, cholesterol, and blood sugar
- protect against cardiovascular disease, cancer, diabetes type 2, 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
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
Carrots
- 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, K, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, calcium, and magnesium
- support optimal health, weight, healing, and prevention
- support optimal eye health, bone health, and digestive health
- support healthy blood pressure, blood sugar, and cholesterol levels
- 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
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
Lemons
- provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
- provide lots of phytonutrients and antioxidants
- provide some vitamins and minerals, most specifically vitamin C
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, cholesterol levels, and liver function
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
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