Characteristics

This is an excellent, optimally healthy, raw, and highly nutrient dense salad that is filling enough to function as a full meal. It is quick, easy and super delicious with the variety of juicy vegetables it contains. It offers an abundant supply of micronutrients, is naturally low in fat and sodium and cholesterol free. It also contains lots of fiber, as well as cleansing and detoxifying properties.

TYPE: Salad, Appetizer, Meal
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs

  • Raw
  • 100% Plant-based / Vegan
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed*

INGREDIENTS:

  • Organic Baby Spinach or other Leafy Greens
  • Organic Red Cabbage
  • Organic Carrots
  • Organic Beets
  • Organic Sprouts
  • Organic Raw Sunflower Seeds

Dressing:

TOOLS:

Preparation Steps

  1. Rinse the leafy greens as needed and cut up into small bite-size pieces. Place a layer of lettuce on meal plate(s).
  2. Wash your carrot(s), trim the ends, peel, and shred or grate using a food processor or box grater. Place a desired quantity on the sides of the plate.
  3. Wash your beet(s), trim the ends, peel, and shred or grate using a food processor or box grater. Place a desired quantity on top of the leafy greens.
  4. Wash the cabbage, remove the outer leaf, cut a desired amount, and shred or grate it using a food processor or box grater. Place a desided quantity of the shredded cabbage on the meal plate.
  5. Rinse the sprouts as needed and place a desired amount on the meal plate.
  6. Sprinkle the salad with a generous amount of sunflower seeds.
  7. Wash the lemon. Roll it around on the counter applying firm pressure to release the juices. Cut it in half and using a lemon reamer squeeze all of the lemon juice into a small bowl. Remove any seeds if applicable.
  8. Add the reminaing ingredients into the lemon bowl and stir well. Pour the dressing over the salad.
  9. Serve and enjoy!

Meal Nutritional Benefits

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes type 2, and other diseases

Lettuce

  • provides some healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and some B vitamins, including folate and choline
  • provides minerals, especially potassium, calcium, phosphorus, and magnesium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other lifestyle diseases

Cabbage (all varieties)

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, K, and most B vitamins, including folate
  • provides minerals, including potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Carrots

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, calcium, and magnesium
  • support optimal health, weight, healing, and prevention
  • support optimal eye health, bone health, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Beets (Roots, Stalks, Leaves)

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, K, and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support optimal eye health, nervous system health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Sprouts

  • naturally low in carbohydrates and are virtually fat-free
  • a source of fiber and protein
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide lots of vitamins, including vitamins A, C, some Bs, E, and K
  • provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
  • to learn more read Understanding Sprouts - nutrition and life energy

Sunflower Seeds

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide an excellent source of omega-6 fatty acids
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, E, and most B vitamins
  • provide minerals, especially phosphorus, potassium, magnesium, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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