Characteristics

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*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Wash the lettuce leafs and remove excess water using a salad spinner.
  2. Chop up the lettuce into small pieces. Add to salad 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 and dice your half into small cubes. Add to the salad 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

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

Apple

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

Organic Tofu

  • excellent source of protein; provides some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium, and zinc
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, and diabetes type 2
  • Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.

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

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.

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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