Characteristics

This whole-meal salad is unique because it includes the Asian mushroom Bunapi, also known as the White Beech mushroom. This mushroom offers a rich source of antioxidants, fiber, and essential vitamins and minerals. It offers a significant source of B vitamins; it is low in calories and naturally cholesterol-free. If you cannot find this mushroom at your grocery store or market, you can substitute another mushroom, since they are all nutrient-dense, or omit the mushroom from the salad. Along with the vegetable and dressing ingredients, this salad provides an optimally healthy, nutrient-dense meal or side.

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

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Soy-free (depending on dressing choice)
  • Corn-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-Free

Goodies Needed

INGREDIENTS:

  • Romaine Lettuce or Other Salad Greens (organic)
  • Broccoli (organic)
  • Bell Peppers (organic)
  • Carrots (organic)
  • Tomatoes (organic)
  • White Beech (Bunapi) Mushrooms OR other mushroom of your choice

Dressing:

  • 3 TBSP Organic Rice Vinegar
  • 3 TBSP Organic Tamari Sauce
  • 1 tsp or a small chunk of fresh, organic Ginger
  • 1 Organic Garlic Clove
  • 1 TBSP Organic Tahini - sesame seed butter
  • 1 Organic Orange - for freshly squeezed juice

TOOLS:

  • Cutting Board
  • Salad Spinner
  • Vitamix High-Powered Blender
  • Stainless steel pan

Preparation Steps

  1. Gently rinse/clean the mushrooms and chop into small pieces. If you are comfortable eating them raw, you can. Otherwise, sauté the mushrooms in a thin layer of water in a stainless steel pan with a lid on for about 5-10 minutes on low heat. When ready, transfer to a large salad bowl.
  2. Wash the lettuce and remove excess water using a salad spinner. Chop up the lettuce into small pieces. Add to the large salad bowl.
  3. Wash the pepper(s), tomato(es), carrot(s), and broccoli; dice, peel if needed, and add to the bowl.
  4. Place all of the ingredients for the dressing into your Vitamix/Blender and blend on high speed until a uniform consistency is reached. (About 15-30 seconds in the Vitamix)
  5. Drizzle the dressing over your salad and mix all the ingredients together.
  6. 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

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • 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

Broccoli

  • provides 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 most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, 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

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

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

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