Characteristics
This salad makes a unique meal in that it uses the Asian mushroom Bunapi, also commonly known as the White Beech mushroom. White Beech offers a delicious source of antioxidants, fiber, and essential vitamins and minerals. It offers a significant source of niacin (35% daily value), and is low in calories and cholesterol-free. Along with the vegetable and dressing ingredients, this salad provides an optimally healthy, nutrient dense meal or side to your favorite optimally healthy meal.
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
Dressing:
- 3 Tbsp Brown Rice Vinegar (organic)
- 3 Tbsp Tamari Sauce (organic, gluten-free)
- 1 tsp (small chunk) Ginger (organic, fresh)
- 1 Garlic Clove (organic)
- 1/3 cup of Sesame Oil (organic)
- 1 Tbsp Sesame Seeds (organic, raw)
- 1 Orange Freshly Squeezed (organic)
TOOLS:
- Cutting Board
- Salad Spinner (optional)
- Skillet/Pan (optional)
- Stove
- High Powered Blender (ex: Vitamix or NutriBullet)
Preparation Steps
- Gently rinse/clean the mushrooms. Taste one of the mushrooms to familiarize yourself with its taste. If you enjoy it as is, leave them completely raw. If you do not like its raw taste, sauté for several minutes on low-medium heat in a skillet with some coconut oil and minced garlic, which changes their taste.
- Rinse lettuce leaves and remove excess water using a salad spinner.
- Cut up lettuce leafs with a knife, vertically and horizontally into bite size pieces and throw into large bowl.
- Rinse the pepper(s), tomato(es), carrot(s) and broccoli, dice and throw into the bowl.
- Chop the mushrooms into small pieces (unless already done so for the sautéing) and place into salad bowl.
- 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)
- Drizzle the dressing over your salad, and sprinkle with some sesame seeds if desired. Enjoy.
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
White Beech (Bunapi) Mushroom:
- highly nutritious mushroom
- good source of: vitamins B1, B2, B3, magnesium, potassium, protein, iron, other minerals and beta-glucans
- past traditions have found this mushroom to have anti-tumor benefits and overall benefits where cancer and the immune system is concerned
- research from Japan suggests that Beech mushrooms have strong immunostimulatory and antioxidant activity
- for more information, read about the Bunapi White Beech Mushroom, from Hokto-Kinoko
Tomatoes:
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
Broccoli:
- good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
- contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
- helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
- for more information, visit the broccoli detailed overview from World’s Healthiest Foods
Bell Peppers:
- good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
- helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
Carrots:
- Excellent source of carotenoids
- good source of (in descending order): vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
- reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
- for more information, visit the carrots detailed overview from World’s Healthiest Foods
Sesame Seeds:
- adds texture and vital nutrients to meals
- good source of (in descending order): copper, manganese, calcium, magnesium, iron, phosphorus, zinc, vitamin B1 and fibre
- have cholesterol lowering effect, work to prevent high blood pressure, protect liver from oxidative damage and increase vitamin E stores
- enhance bone and overall health
- for more information, visit the sesame seeds detailed overview from World’s Healthiest Foods
Garlic:
- Adds a rich aroma to any meal
- Good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- Has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- Protects against many cancers, protects against asbestos and promotes healthy weight control
- Has anti-inflammatory, antibacterial and antiviral activity, and promotes optimal health
- For more information, visit the garlic detailed overview from World’s Healthiest Foods
Ginger:
- good source of (in descending order): potassium, magnesium, copper, manganese, and vitamin B6
- offers gastrointestinal relief (promotes elimination of intestinal gas and help prevent and/or relieve nausea)
- protects against colorectal cancer, offer anti-inflammatory effects, boosts the immune system and helps enhance overall health
- for more information, visit the ginger detailed overview from World’s Healthiest Foods
Oranges:
- good source of (in descending order): vitamin C, fiber, folate, vitamin B1, potassium, vitamin A and calcium
- contain antioxidant properties to protect against free radical damage and prevent cancer, enhance healthy immune function and enhances overall good health
- protect against cardiovascular disease, may help lower cholesterol, prevent kidney stones, help prevent ulcers, protect respiratory health and help protect against rheumatoid arthritis
- for more information, visit the oranges detailed overview from World’s Healthiest Foods