TYPE: Salad, Appetizer        PREP TIME: < 15 mins

Goodies Needed

• Green Leaf Lettuce (organic)
• Tomatoes (Organic)
• Kalamata Olives
• Feta Cheese (low fat and organic)
• Cashews (preferably organic)
• OPTIONAL: Red Onions
• OPTIONAL: Extra Virgin Olive Oil

* Quantities depend on number of people you are serving and portion sizes

Klein’s Naturals Raw Cashews, Organic, (Pack of 6)
Price: USD 35.08

Oxo Good Grips Salad Spinner
Price: USD 24.99

Preparation Steps

• Rinse lettuce leafs and dry in salad spinner
• Cut up lettuce leafs with a knife, vertically and horizontally into bite size pieces
• Rinse the tomato and cut up into cubes or slices
• If adding in onions, peel the onion and slice up a few pieces of the onion
• Place desired amount of lettuce leafs into a bowl, followed by the tomatoes and onions
• Sprinkle some cashews and feta cheese on top
• Eat as is with no dressing or drizzle with some extra virgin olive oil
• Enjoy and come back and let me know how you liked it

Meal Nutritional Benefits

Green lettuce:

• good source of: water, fiber, potassium, calcium, phosphorus, vitamin A, vitamin C and magnesium
• contain antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
• for more information, visit the green leaf lettuce detailed overview from About.com

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Cashew Nuts:

• good source of (in descending order): copper, magnesium, tryptophan and phosphorus
• Rich in antioxidants and unsaturated fats, especially oleic acid like olive oil
• Promote good cardiovascular health, lower risk of coronary heart disease, promote healthy bone development, reduce risk of colon cancer, promote healthy blood vessels and joints and help prevent gallstones
• Lower risk of weight gain when consumed on a regular basis
• for more information, visit the cashews detailed overview from World’s Healthiest Foods

Olives:

• great source of monounsaturated fats
• good source of (in descending order): iron, vitamin E, fiber and copper
• have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
• for more information, visit the olives detailed overview from World’s Healthiest Foods

Cheese (low-fat):

• good source of (in descending order): tryptophan, calcium, protein, phosphorus, iodine and selenium
• dairy products in general help prevent colon cancer, osteoporosis, migraine and PMS as well protect against gout, breast cancer, metabolic syndrome and help maintain a healthy weight
• for more information, visit the cheese detailed overview from World’s Healthiest Foods

Onions (Red):

• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
• promote blood-sugar lowering effects, improve glucose tolerance, lower cholesterol levels and high blood pressure, help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke
• reduces risk of colon cancer and ovarian cancer upon regular consumption, help protect against many other cancers and help maintain healthy bones
• have anti-inflammatory and anti-bacterial activity
• for more information, visit the onions detailed overview from World’s Healthiest Foods

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.