My Daily Staple Salad

IN Food Diary & Recipes
My Daily Salad

I keep finding myself making the same salad over and over again. It’s nothing special, it’s just really healthy and I just end up making it almost the same, every single day. You’d think I’d get bored, but even when I think “oh crap, not again”… when I eat it, it’s always absolutely delicious and I really love it.


Yep, I know it won’t win any awards, and I wouldn’t make it for other people, but this is the same salad that I make for my lunch (and dinner’s lately), over and over again, for the past few months.

Daily Salad
Serves 1
Prep Time
10 min
Prep Time
10 min
  1. Veggie Burger, Anchovies, Tuna, or Quinoa
  2. Fresh Olives, Sundried Tomatoes or Cherry Tomato
  3. Broccoli &/or Cauliflower
  4. Shaved Parmesan (sometimes) or Nutritional Yeast (sometimes)
  5. Asparagus or Kale
  6. Mixed Lettuce (Red Oak, Green Oak, Endive, Rocket, Baby Spinach, Cos)
  7. Walnuts, crumbled
  8. Sunflower Seeds &/or Pumpkin Seeds
  9. Almonds (shaved or whole) or Coconut Shavings
  10. 1 Brazil Nut
Salad Dressing
  1. 1 Capful Apple Cider Vinegar
  2. 1 Capful Balsamic Vinegar
  3. 1 Capful Olive Oil (sometimes)
  4. 1 TBSP Flaxseed Meal or 1 tsp Cracked Pepper
  1. Wash, Cut, Mix, Eat.
Salad Dressing Directions
  1. Mix in a small bowl (or small jar) first before pouring on salad.
Great Tip
  1. If I'm having Avocado, I squish it into the salad, and it gives a delicious 'creamy' texture.
Journey to a Better Life

Why these ingredients?

  • Mixed Lettuce (Red Oak, Green Oak, Endive, Rocket, Baby Spinach, Cos) – I eat the lettuce just because I know I should be eating salad everyday, but there are only health benefits for all the different types that goes into the mix. 
  • Tuna – I have a small can of tuna about twice a month. I am torn about this. On the one hand, it’s supposed to be good for brain function, better clarity, better memory, etc. On the other hand, I’m having it out of a can, which is full of mercury, and our oceans are now so polluted that I wonder whether it’s worth the risk. I am allergic to most seafood, Tuna, Shark, Seaweed and Anchovies are the only ‘seafood’ that I don’t seem to have a reaction to, so my options are limited.
  • Veggie Burger – at least one a day
  • Anchovies – very rarely have this but starting to explore anchovies as an alternative to tuna. Adds a strong flavour to the salad which changes it up a bit. Contains iron, omega-3 fatty acids, magnesium, calcium and phosphorus.
  • Quinoa – complete protein containing all 9 essential amino acids, fibre, iron, lysine, magnesium, riboflavin b3, manganese
  • Fresh Olives – anti-inflammatory, anti-oxidant, anti-cancer, anti-allergy
  • Sundried Tomatoes – vitamin K, potassium, copper, and manganese (in moderation as also contains sodium & sugar)
  • Cherry Tomato
  • Broccoli & Cauliflower – glucosinolates, vitamin C, vitamin K, isothiocyanates (inhibit growth of cancer)
  • Shaved Parmesan
  • Asparagus – vitamin K, vitamin A, folate, iron, vitamin B1 & B2, vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium (antioxidant & anti-inflammatory) 
  • Kale – carotenes, vitamin c, vitamin B6, manganese, copper, iron, calcium, vitamin B1 & B2, vitamin E, calcium, chlorophyll
  • Walnuts, crumbled
  • Sunflower Seeds
  • Almonds – shaved or whole
  • 1 Brazil Nut
  • Salad Dressing;
    1 Capful Apple Cider Vinegar
    1 Capful Balsamic Vinegar
    1 Capful Olive Oil (sometimes)
    1 TBSP Flaxseed Meal or 1 tsp Cracked Pepper

Penny (
Penny (

DISCLAIMER: The information on this website is not medical science or medical advice. I do not have any medical training aside from my own research and interest in this area. The information I publish is not intended to diagnose, treat, cure or prevent any disease, disorder, pain, injury, deformity, or physical or mental condition. I just report my own results, understanding & research.