I aim to eat a salad daily as part of my lunch, especially when everything is in season as it is now! I love salads because they’re easy to prepare and mixing up the flavours is as quick as looking in your fridge or your garden. Not to mention, creating and experimenting to make every salad is a mindfulness exercise. When I opened it up for my lunch it made me super happy so I wanted to share it with you!
Dr. Amanda’s Happy Healthy Salad:
Vegetables and fruit:
- 1/2 cup greens
- 1/2 cup chopped herbs and/or chives
- 1/2 cup bitter leafy vegetable (dandelion greens, radicchio, arugula, etc.)
- 1/4 of mushrooms
- 1/2 cup of a tasty fruit
- 1/2 of extra veggies
Dressing: I take it in a mini mason jar so it doesn’t make my salad soggy
- 2 tbsp olive or avocado oil
- herbed sea salt to taste
- 1 tbsp vinegar
- anything you want
- cheeses, nuts and seeds, grains
Today’s salad is a powerhouse of nutrients and plant compounds that nourish the body. Everyone knows that salads are nutritious. I thought I’d explain the why. The benefits of these foods would take a week to explain so I have picked my favourite reasons why they are awesome to share with you.
- Radicchio: it’s zeaxanthin and lutein content prevents age-related macular disease.
- Endive: an excellent source of folate which is the active form of folic acid so important for building healthy babies.
- Purple cabbage: a member of the cruciferous vegetable group helps prevent breast cancer.
- Enoki mushrooms: are a rich source of vitamin D at about 20% of the recommended intake per day. If you set your mushrooms in the sun for a few seconds they’ll have even more vitamin D in them.
- Basil, Chervil and Parsley: herbs are nutrient and compound superstars, as such I’ve gradually replaced half the lettuce in my salads with herbs.
- Chives: part of the allium family can prevent cancers and reduce salmonella bacteria in your soup broth
- Radishes: are an excellent source of vitamin C and have diuretic properties which can help reduce water retention
- Olive oil: consumption helps prevent diabetes (among many many other benefits)
- Balsamic vinegar: lowers cholesterol and reduces oxidative damage to LDL cholesterol (commonly referred to as the bad cholesterol)
- Organic grapes: from Canada (so excited to find these – they taste like a milder concord grape) Grapes are major heart protectors among many other things. Conventionally grown grapes though tend to be some of the most heavily polluted crops with high levels of pesticides, herbicides and fungicides. Very important to get organic grapes.
- Salt infused with herbs! Read on to find out why most people don’t have to be so afraid of salting their food especially if they are eating a whole foods diet with lots of salad 🙂
If you enjoyed this recipe and want your friends and family to jump on the happy healthy salad revolution share it!
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