TYPE: Salad, Appetizer, Lunch Dinner                          PREP TIME: < 15 mins

Goodies Needed

• Your favorite organic greens (spinach, baby greens, lettuce, etc.)
• Fresh Strawberries (organic)
• Carrots (organic)
• Yellow, Orange or Red Bell Peppers (organic)
• Tomatoes (organic)
• Broccoli (organic)
• Avocado (organic)
• Cucumber (organic)
• Walnuts (organic)
• Dressing Optional (olive oil or white balsamic vinegar or lemon juice)

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

Klein’s Naturals Walnuts, Organic, (Pack of 6)
Price: USD 33.69

Preparation Steps

• Wash the greens unless already pre-washed and cut up into small pieces
• Peel the carrots, rinse and cut up into slices or grate in food processor
• Cut the avocado in half, remove pit, peel and dice
• Wash all of the rest of the ingredients and dice up
• Toss all the ingredients into a bowl and sprinkle with some walnut chunks
• The salad tastes amazing on its own, but you can drizzle it with some olive oil, or white balsamic vinegar or fresh lemon juice if that is preferred
• Makes a great summer snack or meal
• 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

OR 

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

Strawberries:

• adds sweetness and tang to the salad
• good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
• contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
• for more information, visit the strawberry 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

Broccoli:

• good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
• contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
• helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
• for more information, visit the broccoli detailed overview from World’s Healthiest Foods

Bell Peppers:

• good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
• helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health 
• for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Carrots:

• Excellent source of carotenoids
• good source of (in descending order): vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
• reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
• for more information, visit the carrots detailed overview from World’s Healthiest Foods

Cucumber:

• great alkaline source to decrease body’s acidic levels
• good source of (in descending order): vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber, tryptophan and magnesium
• promotes healthy skin, intestinal health and blood pressure
• for more information, visit the cucumber detailed overview from World’s Healthiest Foods

Avocado:

• provides the meal with healthy fatty acids
• good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
• help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
• help protect against breast cancer, prostate cancer and oral cancer
• for more information, visit the avocado detailed overview from World’s Healthiest Foods

Walnuts:

• Rich and buttery in taste and texture
• Source of great antioxidants
• Just ¼ of a cup supplies over 90% of the omega-3 amount needed daily
• Source of (in descending order): omega-3, manganese, copper and tryptophan
• Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
• Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
• Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
• Enhance proper sleep as they are a source of natural melatonin
• For more information, visit the walnut 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.