How About: “A Salad A Day Keeps The Doctor Away”

Ask any doctor what would happen if you ate this recipe every day. I know…. and that’s why I call it a sexy salad. This recipe, which I came up with on my own, is so versatile you can eat it every day for the rest of your life and never grow tired of it.

  • 5 cups of greens: spinach, romaine lettuce, spring mix greens, (broccoli bite-sized bunches)…anything of this nature.
  • 1/2      cup of unsalted nuts, any kind: pine nuts, pecans, walnuts, slivered almonds, peanuts, sunflower seeds…
  • 1/2      cup cheese: feta, blue, mozzarella, softballs of goat cheese.
  • 1 cup      fruit, any kind: berries, cantaloupe cubes, canned pears, canned baby      oranges,
  • 2      Tablespoons red onions chopped finely
  • splash of olive oil and balsamic vinegar.
  • Optional:      increase the wow! factor by adding fresh herbs like cilantro, dill,      parsley, mint, chilli flakes.
  • Optional:      increase the protein power add grilled chicken breast chopped into 1-inch squares, chopped deli meats, canned chicken, black beans or garbanzo beans.

Soak the greens in cold water for about 1 minute, spin dry in a salad spinner.  Do the same for the fresh herbs if using them.  Wash fresh fruit before cutting into bite-sized pieces.  Coarsely chop nuts, toss all ingredients together and eat with a side of lean chicken or fish or by itself.

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Recipe Examples:

5 cups spring mix lettuce

1/2 cup goat feta cheese

1/2 cup of pecans

1 cup blackberries

2 TBSP chopped red onion

A big splash of olive oil and balsamic vinegar

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.OR

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5 cups spinach lettuce

1 cup cantaloupe cut into 1-inch cubes

1/2 cup gorgonzola blue cheese

2 TBSP onion

1/2 cup of garbanzo beans

a big splash of olive oil and balsamic vinegar

2 grilled, skinless chicken breasts cut into 1-inch cubes

1/2 cup bite-size pieces of fresh dill

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OR

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5 cups romaine lettuce

1 cup pears cut into bite-size pieces (if fresh not available okay to use canned)

2 TBSP red onions

1/2 cup pine nuts

1/2 cup fresh mozzarella cheese

A big splash of olive oil and balsamic vinegar

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OR

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.5 cups spring mixture found in grocery stores

1 cup of bite-sized pieces of mangoes

1/2 cup slivered almonds

2 TBSP chopped red onions

1/2 cup fresh mozzarella

A big splash of olive oil and balsamic vinegar

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OR

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1 can of tuna

5 cups broccoli cut into bite-sized bunches

1 cup cranberries, dried

2 TBSP red onion

1/2 cup soy nuts

omit the cheese

A big splash of olive oil and balsamic vinegar

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Get it? There’s a pattern to making a sexy salad.

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It’s gluten-free and some doctors are finding it is anti-inflammatory in some people. It also can be lactose-free if you use goat cheese or lactose-free cheese. Lactose is also an allergen for some people.

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Some doctors don’t recommend a low-fat diet. Instead, they recommend an oil change from bad processed trans fats to omega-3 rich olive oil.  The benefits of olive oil are so numerous they include reducing and preventing arteriosclerosis, heart disease, cancer and high blood sugar and is a main staple in the healthy Mediterranean diet.

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But as far as the other ingredients are concerned, nuts contain protein, phytonutrients and antioxidants such as Vitamin E and selenium. People with NATURALLY high levels of vitamin E and Selenium have healthier hearts and veins, but when taken synthetically bad things can happen  ttp://jnci.oxfordjournals.org/content/early/2014/02/21/jnci.djt456.short

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Onions have quercetin in them which is a flavonoid, vitamin B6, and chromium. They are beneficial to gastrointestinal health and cardiovascular health. Vitamin B’s lower homocysteine levels and NATURALLY low levels are a marker of good health (high homocysteine is a marker of bad health.)  They also contain allyl propyl disulfide and chromium, both of which stabilize blood sugar and detoxify the body.

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And what do the lettuce and other fruits and vegetables have? Answer: so much better it would fill a whole book.  Basically every fresh fruit and vegetable is loaded with age-fighting nutrients and if you buy organic produce grown in the USA you can’t go wrong. But it is better to buy a NONorganic vegetable than no vegetable at all.

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So…..am I enticing you to eat healthily?

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