Characteristics

This raw salad offers a delightful mix of sweet and zesty flavors by combining fruits and greens. It is built on nutrient-dense calories rich in micronutrients and antioxidants. It offers healthy fats, carbohydrates, and proteins. It is naturally low in sodium, cholesterol-free, and high in fiber.

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

  • Raw
  • 100% Plant-Based (Vegan)
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Oil-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Green Leaf Lettuce (organic)
  • Sweet Red Peppers (organic)
  • Pomegranate (organic)
  • Walnuts (organic)

Dressing:

  • 2 TBSP Organic Raw Tahini
  • 2 Limes, squeezed for Juice (organic)
  • 1/4 cup Water (filtered, natural spring)
  • 1/4 to 1/2 tsp Chili Powder (organic)
  • 1/4 tsp Unrefined Sea Salt or Himalayan Salt

TOOLS:

  • High-powered blender, like a Vitamix
  • Cutting Board
  • Salad Spinner

Preparation Steps

  1. Rinse lettuce leaves and remove excess water using a salad spinner.
  • Cut up lettuce leaves with a knife, vertically and horizontally into bite-size pieces, and throw into a family or individual bowl(s).
  • Wash the pepper(s), dice and throw into the salad bowl(s).
  • Wash the pomegranate and empty out the seeds into the salad bowl. (If you have never done this before, you can use the following instructional video which shows you how.)
  • Toss the 3 ingredients together. You can always add in another favorite fruit or vegetable as desired.
  • Sprinkle the salad with a generous amount of walnut pieces.
  • Make your dressing by combining all of the dressing ingredients in your Vitamix/Blender. Use just a dash of salt and chili powder. Add enough water to thin the consistency if needed. Blend on high speed until it reaches a uniform consistency.
  • Drizzle salad dressing on salad, serve, 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

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

Pomegranate

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin C, E, K, and some B vitamins
  • provides minerals, including copper, potassium, phosphorus, magnesium, calcium, iron, and zinc
  • 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

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

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases