Super salad

by - Friday, February 26, 2010

I have a giant salad with lunch on most days. Like oatmeal, salad is a perfect vehicle for nutrition. I add all kinds of things to mine, such as: walnuts, pumpkin seeds, beans or lentils, tempeh or tofu, tons of veggies, apples, pears, and raisins or dried cranberries. From those additions I get iron, protein, fiber, and tons of disease-fighting, immune system-building nutrients. I never feel like taking a big nap after eating salad the way that I do after pasta or heavier foods. The salad that I'm eating this week is full of iron which will help me to keep my iron levels up while ramping my tri training.

In my bowl:


4 cups raw spinach
1/4 cup raw pumpkin seeds
1/3 cup lightly toasted walnuts, chopped
1/2 large apple, chopped

Dressing: Combine 1 1/2 Tbsp of toasted walnut or extra virgin olive oil with 1 Tbsp balsamic vinegar, a pinch of salt, and 1/4 tsp dijon mustard. Toss the salad with the dressing.

I should have added this toasted walnut oil to my recent discoveries list because it is delicious! I use it in salad dressings or toss it with my pasta dishes.


Note: As with all nut or seed oils, it is best not to use this one for cooking at high temperatures. Stick with cold foods or toss with your hot dishes after cooking for extra flavor.

Here are the iron and protein content for the main ingredients in this salad:

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Aside from getting a great dose of vitamins, minerals, and antioxidants, eating lots of raw fruits and veggies will do amazing things for your skin! As you begin to add clean and unprocessed foods to your daily diet, you will see that your face will take on a healthy glow. Try adding a big salad to your lunch or dinner on most days. Eat the salad first if you will be having richer or heavier foods as well.

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  1. Very cool! We also just started using walnut oil and love it. Another favorite is sesame.


Comments, questions, and suggestions are always welcome. I look forward to hearing from you!