This salad provides a unique blend of flavors with nutrient dense ingredients that make for a filling meal. It is rich in healthy fats, proteins and carbohydrates. It is also high in fiber, naturally low in sodium, cholesterol free and full of numerous micronutrients. Its soft and crunchy textures, as well as mild, yet sweet and tangy flavors can offer a good meal option for the whole family.

PREP TIME: < 15 mins
SERVINGS: makes 2 whole-meal servings

  • 100% Plant-based (vegan)
  • Whole food
  • Raw
  • Grain free
  • Wheat free
  • Gluten free
  • Corn free
  • Peanut-free
  • Oil free
  • Refined Sugar-free

Goodies Needed


  • 1/2 bunch Romaine Lettuce (organic)
  • 2 Avocados (organic)
  • 2 Green Apples (organic)
  • 1/2 block of Tofu ~150-200g (organic, medium or firm)
  • 1 cup Walnuts (organic, raw)
  • 1 Lemon (organic, large or 2 small)
  • Sea Salt
  • Black Pepper


  • Salad Spinner (optional)
  • Lemon Reamer (optional)
  • Cutting Board
  • Salad Bowl(s)

Preparation Steps

  1. Rinse lettuce leafs and remove excess water (optional salad spinner).
  2. Cut up lettuce leafs with a knife, vertically and horizontally into bite size pieces and toss into large bowl.
  3. Wash the avocados, slice in half and remove the pit. Cut the halves lengthwise into quarters, and peel off the skin. Dice the avocado into small chunks, then add to the salad. (See how to work with an avocado.)
  4. Wash the apples, cut in half, remove the core and dice them into small chunks; add to the bowl.
  5. Cut a tofu block in half. Store half in fridge for other use. Dice your half into small cubes, by cutting across vertically and horizontally; add to the bowl.
  6. Using a method of your choice, crush or break up the walnut halves into smaller pieces, and add to the bowl.
  7. Wash the large lemon (or 2 small lemons) and roll on a hard surface, while applying some pressure to release the juices. Cut the lemon in half, remove any seeds, and squeeze all of the juice into the bowl.
  8. Sprinkle in some unrefined salt and black pepper to taste.
  9. Stir all of the ingredients in the bowl together and serve.

Meal Nutritional Benefits

Romaine lettuce:

  • Excellent source of vitamins, minerals, antioxidants, fiber and is a rich alkaline food source
  • good source of: vitamin A, vitamin K, vitamin C, molybdenum, manganese, potassium and many other vitamins and minerals
  • contains antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
  • for more information, visit the Romaine lettuce detailed overview World’s Healthiest Foods


  • Excellent source of flavenoids that act as antioxidants
  • good source of (in descending order): fiber and vitamin C
  • enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
  • for more information, visit the apples detailed overview from World’s Healthiest Foods


  • An excellent high source of soy protein
  • good source of (in descending order): calcium, manganese, copper, selenium, phosphorus, omega-3 fats, iron, magnesium, zinc, vitamin B1
  • helps lower cholesterol levels and enhance good cardiovascular health
  • helps alleviate symptoms associated with menopause
  • has antioxidant, anti-cancer and anti-inflammatory properties
  • for more information, visit the tofu 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


  • Rich and buttery in taste and texture
  • Source of great antioxidants
  • Just ¼ of a cup supplies over 90% of the omega-3 amount needed daily
  • Source of (in descending order): omega-3, manganese, copper and tryptophan
  • Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
  • Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
  • Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
  • Enhance proper sleep as they are a source of natural melatonin
  • For more information, visit the walnut detailed overview from World’s Healthiest Foods

Apple Cider Vinegar:

  • Contains a host of vitamins, beta-carotene, pectin and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulphur, iron, and fluorine
  • Pectin in the vinegar is a fiber which helps reduce bad cholesterol and helps in regulating blood pressure
  • Helps extract calcium from the fruits, vegetables and meat it is mixed with, helping in the process of maintaining strong bones
  • The potassium in this vinegar also helps in eliminating toxic waste from the body
  • The beta-carotene helps in countering damage caused by free radicals, helping one maintain firmer skin and a youthful appearance
  • Contains malic acid which is very helpful in fighting fungal and bacterial infections, as well as dissolving uric acid deposits that form around joints, helping relieve joint pains
  • Helps with weight loss as it has properties that help to break down fat
  • It is also claimed that apple cider vinegar is helpful in ailments such as constipation, headaches, arthritis, weak bones, indigestion, high cholesterol, diarrhea, eczema, sore eyes, chronic fatigue, mild food poisoning, hair loss, high blood pressure, obesity, along with a host of many other ailments
  • For more information visit Health Benefits of Apple Cider Vinegar


  • Provide excellent source of vitamin C, and are highly alkalizing
  • Contains valuable phytonutrients with antibiotic and antioxidant effects
  • Offer protection against rheumatoid arthritis, help fight free radicals and thus reduce cancer risks and promote an overall healthy immune system
  • For more information, visit the lemon detailed overview from World’s Healthiest Foods