TYPE: Salad, Appetizer                    PREP TIME: < 30 mins

Goodies Needed

• Baby Spinach (organic)
• Red Cabbage (organic)
• Tomatoes (organic)
• Pine Nuts
  Dressing (for 2 -3 servings)
• 2 lemons
• Extra virgin olive oil (equal amount to juice of 2 lemons)
• 1 garlic clove
• Sea Salt (dash – to taste)
• Dried Basil Leaves (dash – to taste)
• Cayenne Pepper (dash – to taste)
• 2 tablespoons Salba Seeds

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

Salba Smart Whole Grain, 12.7 Ounce Bag

Price: $14.63

(3 customer reviews)

8 used & new available from $11.70

Zoe Organic Extra Virgin Olive Oil, 25.5-Ounce Tins (Pack of 2)

Price: $39.95

(75 customer reviews)

2 used & new available from $39.95

McCormick Cayenne Pepper, Ground, 14-Ounce Units (Pack of 3)

Price: $34.00

(1 customer reviews)

1 used & new available from $34.00

McCormick Basil Leaves, 5-Ounce Units (Pack of 6)

Price: $48.99

( customer reviews)

1 used & new available from $48.99

Preparation Steps

• Rinse the baby spinach (unless it is pre-washed), remove excess water using salad spinner and cut up into bite small lengthwise pieces
• Manually or in food processor grate approximately an equal amount of red cabbage to spinach
• Wash, core and cut up the tomatoes into small chunks
• Toss the 3 vegetables in a large bowl and sprinkle with pine nuts (*or substitute another nut)For Dressing:
• Wash the 2 lemons and squeeze their juice into a blender
• Pour in a roughly equal amount of olive oil (to lemon juice) into the blender
• Peel and mince one garlic clove and place into blender
• Sprinkle in some sea salt, dried basil leaves, cayenne pepper and add in about 2 tablespoons of Salba seeds
• Blend the above mixture until smooth (mixture will turn white and thick)
• Add in some water if mixture is too thick, depending on how watery you like your dressing
• Drizzle the dressing on the salad and enjoy!
• The dressing has a surprisingly excellent tang of the melding together of sour, salt and spicy tastes

Meal Nutritional Benefits

Spinach:

• good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
• protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
• enhances eye sight, immune system and mental function for more information, visit the spinach detailed overview from World’s Healthiest Foods

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

Cabbage (Red):

• member of the nutrient-dense cruciferous family
• Source of (in descending order): vitamin K, vitamin C, fiber, manganese, vitamin B6, folate, omega 3, vitamin B1, vitamin B2, calcium, potassium, vitamin A, tryptophan, protein and magnesium
• cleanses cells, fights free radicals, protects against cancers, promotes gastrointestinal health, promotes women’s health, promotes cardiovascular health and naturally can treat peptic ulcers
• red cabbage specifically has been shown to protect against Alzheimer’s disease
• For more information, visit the cabbage detailed overview from World’s Healthiest Foods

Pine Nuts:

• Rich source of unsaturated fats
• Source of (in descending order): manganese, vitamin K, copper, magnesium, phosphorus, vitamin E, zinc, iron, protein, vitamin B1, vitamin B3, potassium, vitamin B2, folate and vitamin B6
• enhance healthy arteries and cardiovascular health, promote healthy blood pressure, promote healthy weight and have been tested to suppress the appetite
• For more information, visit the pine nut detailed overview from Nutrition Data.com

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

Garlic:

• Adds a rich aroma to any meal
• good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
• protects against many cancers, protects against asbestos and promotes healthy weight control
• has anti-inflammatory, antibacterial and antiviral activity
• promotes optimal health
• for more information, visit the garlic detailed overview from World’s Healthiest Foods

Cayenne Pepper:

• Adds a spicy taste to any meal
• good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
• offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
• boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
• for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Basil:

• good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
• contains excellent mix of flavonoids that offer protection at the cellular level
• anti-bacterial, anti-inflammatory, and enhance cardiovascular health
• for more information, visit the basil detailed overview from World’s Healthiest Foods

Salba:

• adds extra nutritional value by sprinkling 2 tbsp per salad
• provides 2.5mg of omega-3, 4.2g of fiber and 2.6g of protein, as well as many vitamins and minerals, like iron, potassium, folate, vitamin C, etc.
• for a complete profile visit Salba’s Nutritional Information

Unrefined Sea Salt:

• Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
• Alkalizing to maintain proper acid/alkaline body balance
• Has helped to promote optimal health in civilizations for centuries

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.