Characteristics

This pretty combo makes a great appetizer or side dish. It is fully raw, vegan, and best enjoyed when local produce is fresh in season. It offers healthy carbohydrates, fats, and protein, along with numerous vitamins and minerals. Its colorful, juicy appearance can entice children who are reluctant to eat their vegetables.

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

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Organic Baby Spinach
  • Organic Tomatoes
  • Organic Carrots
  • Organic Chia Seeds
  • Optional: Organic, fresh or dried herbs (of your choice)
  • Optional: Organic Apple Cider Vinegar or Lemon Juice

TOOLS:

  • Optional: Salad Spinner
  • Cutting Board
  • Peeler
  • Utensils
  • Food Processor or Box Grater

Preparation Steps

  1. Wash your baby spinach (unless pre-washed) and arrange a layer of leaves in a circular pattern on each serving plate.
  2. Wash tomato(es), slice into thin slices, and arrange in a circular pattern over the spinach, overlapping each other.
  3. Wash, peel, and finely grate the carrots using a food processor or box grater. Add a heap/handful of grated carrots on top of the tomatoes.
  4. Sprinkle one to two tablespoons of chia seeds on top of the carrots.
  5. Optionally, sprinkle some dried herbs of your choice on top of the mix, and drizzle with some apple cider vinegar or squeeze some fresh lemon juice on top. Enjoy!

Meal Nutritional Benefits

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, 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

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

Chia Seeds

  • provide healthy fats, protein, carbohydrates, and fiber
  • excellent source of omega-3 fatty acid ALA, including an outstanding omega-3 to omega-6 ratio of 3:1
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin C, E, K, and most B vitamins
  • provide minerals, including calcium, magnesium, phosphorus, iron, potassium, phosphorus, zinc, copper, and manganese
  • support optimal health, weight, healing, and prevention
  • support optimal brain, immune, cardiovascular, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels

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.

Herbs (fresh and dried)

  • naturally low in carbohydrates and are virtually fat-free
  • a source of fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide anti-fungal, anti-bacterial, and anti-microbial properties
  • provide lots of vitamins, including vitamins A, C, some Bs, E, and K
  • provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases