Recipes for the Best Homemade Healthy Salads

Healthy Salads - Paula Owens, MS Healthy salads are a great way to increase your daily dose of fiber, feed the microbiome, and get a variety of folate-rich leafy greens and disease-fighting vegetables. Add some protein and healthy fats, and you will create an appetizing, nutrient-dense meal that is full of phytonutrients, vitamins, and minerals.

Salads can be a perfect healthy meal that’s satisfying, increase satiety so you feel fuller longer, and can help you lose or maintain your weight.

Healthy salads are easy to make too! Diversity is key, so be sure to rotate the ingredients that you use each time you make a salad. Be creative!

How to Make the Best Nutrient-dense, Healthy Salads

Start with a healthy base

Pick your green or a combination of leafy greens. Locally-grown, organic and seasonal is best. Stay away from iceberg lettuce, which is nutritionally-void

Arugula	Collard greens	Spinach
Dandelion greens	Endive	Swiss chard
Kale	Mustard greens	Turnip greens
Romaine	Red and green lettuce	Watercress
Radicchio	Mache	Tango

“It doesn’t get any fresher than this! Organic greens and herbs for the week.”

Colorful Add-ins to boost nutrient-density

Choose as many as you like! Try new and different items that you usually do not eat.

Artichoke hearts	Asparagus, steamed and chilled	Beets
Berries	Bok choy	Broccoli
Cauliflower	Brussel sprouts, steamed and chopped	Carrots, grated
Cucumber	Jicama	Figs
Green beans	Kohlrabi	Leeks
Mushrooms	Pepperoncini	Dates
Pear	Red, white, green or yellow onion	Radicchio
Radish	Purple cabbage	Red bell pepper
Scallions	Sprouts: broccoli, radish	Tomato

Fresh Herbs, Spices and Seasonings

Basil	Cilantro	Mint	Chives
Dill	Dulse (iodine-rich)	Fennel	Garlic
Moringa	Parsley	Rosemary	Purslane

Season with Celtic sea salt and black or white pepper
Add some freshly grated orange or lemon peel
Sprinkle a teaspoon or two of zesty Salad Boosters, a superfood seasoning from Living Intentions onto your salad.

Chill the mixture of the leafy greens, colorful add-ins and herbs in an air-tight container in the fridge. When you’re ready to eat, add some healthy fats, protein and salad dressing.

Healthy Fats

Avocado
Olives
Coconut flakes
Nuts or seeds, if you’re not allergic or sensitive. Just make sure they raw, sprouted and organic. You may want to soak them for 1-2 hours first.

Almonds	Brazil nuts	Macadamia nuts
Pecans	Pine nuts	Cashews
Pistachios	Pumpkin seeds	Sunflower seeds
Sesame seeds	Ground flax seeds	Hemp or chia seeds

Protein

Wild salmon, trout, light tuna, lamb, chicken, turkey, bacon, eggs (if you’re not sensitive to them) or your favorite meat or seafood. Pasture-raised, grass-fed, free-range, organic, wild is best.
Sprouted beans or legumes, if you’re vegetarian. Soak them overnight first, rinse, and then cook.

Dress it up! Salad Dressings

Choose an oil or healthy fat

Avocado, macadamia, walnut or extra-virgin olive oil

Whisk the oil with one of the following:

Apple cider vinegar
Freshly squeezed lemon, lime, orange or grapefruit juice

Healthy Salads: Recipes

Avocado, Grapefruit and Mint Salad

1 grapefruit, peeled and cut
1 avocado, peeled, sliced and diced
Fresh mint
Red onion, sliced and diced
Celtic sea salt

Place the ingredients in a bowl. Gently toss. Enjoy!

Arugula Salad with Avocado Cilantro Dressing

8-10 cups arugula (you may substitute with any green of your choice)
One bunch of cilantro, chopped
Handful or two of fresh basil, chopped
Handful of fresh mint, chopped
Small red onion, sliced and diced
Sprouted pumpkin seeds, 1/4 cup
Grilled wild salmon or grilled chicken breasts, chopped
Avocado Cilantro Dressing
Season with sea salt and pepper

Healthy Salads: Avocado Cilantro Dressing - Paula Owens, MS Holistic Nutritionist and Functional Health Practitioner

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