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

My daily salad
Prep Time10 mins
Servings: 1
Author: Penny Butler


  • 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

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



  • Wash, Cut, Mix, Eat.

Salad Dressing Directions

  • Mix in a small bowl (or small jar) first before pouring on salad.


Great Tip:
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

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Penny... on Health
Penny... on Health

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.