What do you picture when thinking about salads? Boring leaves that are difficult to chew, bitter, or flavorless? Salads often make people feel that way and the reason why so many of us don’t incorporate enough greens into our diet. I was one of those! I’d try salads just because I knew it was healthy and gave up after a bit of chewing.
However, as I advanced my research on nutrition, I realized that not eating salads meant missing out on loads of important nutrients. I learned how the fiber contained in raw vegetables and dark leafy greens was the favorite food of our microbiome and it was imperative to get it in. So I experimented with this mouthwatering recipe that you too are going to love.
It’s fast, nutritious and delicious win-win-win.
The combination of boiled and raw vegetables, along with the variety of herbs and spices in the vinaigrette, ensures that this salad is packed with a range of vitamins, minerals, and antioxidants. Adding nuts, seeds, and some pieces of fruit also adds a nice crunch and sweetness to the salad. You could even top up your salad with sauerkraut, kimchi or broccoli sprouts.
Some vegetables need to be boiled. Start with the ones that require more time cooking such as sweet potatoes, then add green beans, carrots and cabbage, so that they don’t get excessively overcooked and lose their wonderful properties. I like to keep carrots crispy but not entirely raw.
Adding a variety of vegetables with different textures and flavors, such as bell peppers, onions radishes, and avocadoes can make your salad more interesting and enjoyable to eat. Nuts and seeds are also a great addition, as they provide healthy fats, protein, and crunch.
Raw ingredients to make your salad base.
Get a big bowl and throw in any leafy greens you like: romaine, rocket, collards green, dandelion greens, kale, spinach, cavolo nero or any dark leaves it doesn’t matter. Make sure all leaves have been washed thoroughly, ideally in baking soda. I like to cut the leaves in little parts so they’re easier to chew and I don’t feel like a sheep while chewing. 😂
For the vinaigrette
Blend some olive oil, one big tablespoon of apple cider vinegar, lemon juice, and 2 garlic cloves, then add all the herbs and spices you like. My favorites are oregano, thyme, rosemary, sage, bay leaf, black pepper, turmeric, cumin seeds, paprika, ginger and cayenne pepper. You can also add fresh parsley and coriander or chives. It will all contribute to a full-flavor bomb. As an option, you can hard boil a couple of eggs if you wish. Or just keep it fully vegan.
Once the vinaigrette is ready pour it into the bowl and toss all the ingredients together, serve and be ready to be delighted.
I promise you this will be the best salad you’ve ever eaten and you might as well make it a staple in your daily nutrition adding a huge variety of compounds with medicinal properties.
As usual, you don’t have to be strict with the ingredients so you can replace any ingredients you don’t like with others you prefer or simply experiment every time new variations and combinations. Eat the rainbow! All vegetables and colors welcomed.
Why should I eat a salad every day?
Salads can be a delicious and nutritious way to incorporate a wide variety of vegetables and fruits into your diet. Eating wholefood, organic, and predominantly plant-based diet has been linked to a wide range of health benefits, including reducing the risk of chronic diseases such as heart disease, diabetes, and cancer.
By choosing a wide variety of colorful fruits and vegetables to include in your salads, you can ensure that you are getting a diverse range of nutrients and plant compounds. In addition to the vitamins, minerals, and fiber that fruits and vegetables provide, they are also packed with beneficial plant compounds that have anti-inflammatory and antioxidant properties. These compounds can help protect your cells from damage caused by free radicals, which are molecules that can contribute to the development of chronic diseases.
Most of the ingredients in this salad especially herbs, spices and garlic have anti-viral, anti-bacterial antifungal and anti-cancer properties! A diet rich in fruits and vegetables also increases water intake and as a result, you’ll get more frequent bowel movements. So if you’re constipated this might really help. You want your food to move quickly through your digestive system to avoid toxins reabsorption.
So if you’re looking to improve your health and feel your best, incorporating more great-tasting salads into your diet is a great place to start!
Below you can find a list of the most potent, healthies vegetables you can include in your salad. Extracted from the summit “Conquering Cancer” by Professor Dr. Dana Flavin MD.
Start being the creator of your best recipes! Eat delicious eat well.