Characteristics

This is a juicy, lightly sweet and delightful in textures salad that incorporates the goodness of the parsnip in its raw format. The parsnip is a root vegetable many of us are not used to consuming on a regular basis, and if we do it is usually heat treated which destroys its rich vitamin C content. The light sweetness and juiciness of the pears and carrots, along with the dressing make this salad refreshing, invigorating and filling for any day of the year. This meal is high in vitamins, minerals, phytonutrients, antioxidants, and fiber. It contains healthy carbohydrates, fats and protein, is naturally low in sodium and cholesterol free.

TYPE: Meal, Salad, Appetizer
PERPARATION TIME: < 15 minutes
SERVINGS: makes roughly 2 full meal, or 4 side meal servings

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free (depending on non-dairy milk choice)
  • Peanut-free
  • Nut-free (depending on non-dairy milk choice)
  • Refined Sugar-free
  • Oil-free

Goodies Needed*

INGREDIENTS:

TOOLS:

  • Salad Spinner (optional)
  • Cutting Board
  • Utensils
  • Salad bowl(s)

Preparation Steps

  1. Wash the greens (unless pre-washed), and cut up into small pieces – toss into a large bowl.
  • Wash the pears, cut in half and remove the core. Cut the pears into small cubes or chunks – toss into the bowl.
  • Wash the parsnips, peel if needed, cutting off the tips. Slice lengthwise and cut the parsnips into small cubes or chunks – toss into the bowl.
  • Wash the carrots, peel if needed, cutting off the tips. Slice lengthwise and cut the carrots into small cubes or chunks – toss into the bowl.
  • Add in the hemp and pumpkin seeds into the bowl.
  • Wash and chop finely the cilantro and add to the mix.
  • Add in the apple cider vinegar, salt, and spices, and mix everything thoroughly.
  • Serve and enjoy.

TIPS:

  1. To increase the protein content, add in more tablespoons of the hemp seeds (5 tablespoons of hemp equals almost 20g of protein)
  2. To increase the healthy fat or nutrient-rich calorie content, add in an avocado or sprinkle in 2 tablespoons of walnuts or pecans.

Meal Nutritional Benefits

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

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

Pears

  • provide a variety of nutrients including antioxidants, flavonoids, and phytonutrients, such as such as beta carotene, lutein and zeaxanthins
  • are a good source of fiber
  • are a good source of vitamins, namely vitamin C and some B vitamins and folate
  • are a good source of minerals, namely copper, iron, potassium, manganese, and magnesium
  • help in treating colitis, chronic gallbladder disorders, arthritis, and gout and other inflammatory conditions
  • help to heal and protect against cancers, diabetes 2, and heart disease

Parsnips

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients and antioxidants, especially poly-acetylene antioxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol that provide anti-inflammatory benefits
  • provide vitamins, especially vitamin C, vitamin K, vitamin E, folate, and the B vitamins
  • provide minerals, especially manganese, potassium, magnesium, phosphorus, and copper
  • provide anti-fungal and anti-cancer properties with specific protection for colon cancer and acute lymphoblastic leukemia
  • 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

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

Hemp Seeds

  • excellent source of healthy fats (35%) and protein (25%)
  • provide healthy carbohydrates and fiber
  • excellent source of omega-3 fatty acids, including an optimal omega-3 to omega-6 ratio (1:3)
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and E, and some 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 heart disease, cancers, diabetes type 2, and other chronic diseases

Pumpkin Seeds

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory properties
  • provide vitamins, including vitamin E and most B vitamins
  • provide minerals, especially manganese, phosphorus, magnesium, copper, zinc, and iron
  • 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 infections

Cilantro Leaves

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provide vitamins, especially vitamin A, C, K, and folate
  • provide minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • support optimal health, weight, healing, and prevention
  • provide outstanding cleansing and detoxification abilities, especially against heavy metals
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, infections, and other lifestyle diseases

Apple Cider Vinegar

  • provides numerous health, healing, and prevention benefits
  • rich in enzymes and some minerals like potassium
  • supports optimal digestion, including elimination and detoxification
  • supports the immune system, and protects against infections
  • supports optimal ph balance and energy levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Health Tip: Choose organic and raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

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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