Recipes for the Best Homemade Healthy Salads - Paula Owens, MS

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Recipes for the Best Homemade Healthy Salads

Healthy Salads - Paula Owens, MSHealthy 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.”Leafy Greens to Make a Healthy Salad - Paula Owens, MS Holistic Nutritionist and Functional Health Practitioner

 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


  • 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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