I know sometimes you feel like you have to be a master chef to make a great dinner. I want to take that thought right out of your head 😉 Imagine a stress-free dinner any night of the week. Well, I’m going to show how to do that! Stop seeing your salad as a side dish and make it your entree by building a salad bowl with greens, veggies, fats, gluten-free grains, proteins, superfoods and more.
You will be creating your own masterpiece by choosing a variety of the ingredients below or lay it out buffet style, and let your family “cook up” their own combo!
Step 1:
Create Your Base
Use a mixture of dark leafy greens & nutrient rich sprouts – this build a base rich in phytochemicals
Dark leafy greens (BroccoLeaf
kale, swiss chard, spinach, arugula)
Romaine
Bitter greens (beet greens, mustard greens, dandelion)
Broccoli sprouts
Pea shoots
Fresh herbs (cilantro, parsley, basil, tarragon)
Step 2:
Add Healthy Fats
You need healthy fats to feel full, better absorb nutrients, and provide essential fatty acids your body can only get through foods
Pumpkin, avocado, or walnut oil
Extra virgin olive oil
Avocado
Olives
Wild Salmon (broiled, grilled, or even smoked)
Anchovies or Sardines
Pumpkin Seeds
Walnuts
Almonds
Step 3:
Don’t Forget Protein
Protein is essential fuel for our muscles, keeps cravings away, and keeps us satiated
Hemp seeds
Organic edamame
Lentils
Quinoa
Pumpkin seeds
Kidney, black, pinto, garbanzo, or cannellini beans
Grilled organic chicken
Sauteed stir fry meat
Grilled wild fish (salmon, Arctic Char, Trout, sole)
Veggie burger
Hard boiled eggs
Step 4:
Load Up on Your Veggies – Vegetables are low in fat and calories, but rich in vitamins, minerals, and phyto-chemicals. Veggies are the best foods to eat for cancer prevention!
Beets
Radish
Endive
Squash
Brussels sprouts
Kohlrabi
Mushrooms
Turnips
Cucumber
Celery
Onion
Carrot
Chives
Bell Pepper
Broccoli
Cauliflower
Step 5:
Dress it Up
Acid and liquid help bring your flavors together and balance your taste buds!
Lemon juice
Lime juice
Rice wine vinegar
Apple cider vinegar
Balsamic vinegar
Organic tamari
Dijon mustard
Coconut aminos
Step 6:
Bonus: Add Minerals
Dulse
Kelp flakes
Fermented Veggies (Sauerkraut, Kimchee, Pickled Radish)
Sea Salt
Herba Mare
Step 7:
Add a leftover/side (or cook something right then to use) – An easy way to add more flavors and use up leftovers. You can serve cold or warmed – your choice.
Vegan Cashew or Almond Cheese
Gluten free grains (millet, quinoa, brown rice)
Roasted vegetables
Tomatilla salsa
Olive Tapenade
Tabbouleh
Final Step
Mix it all up, enjoy, and share your favorite combinations with me!
