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