TYPE: Salad, Appetizer                                       PREP TIME: < 15 mins

Goodies Needed 

• Green Leaf Lettuce (organic)
• Broccoli (organic)
• Red, Orange or Yellow Bell Peppers (organic)
• Tomatoes (organic)
• White Beech (Bunapi) Mushrooms
• *Your Favorite Dressing

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

Preparation Steps

• Rinse lettuce leaves and remove excess water using a salad spinner
• Cut up lettuce leafs with a knife, vertically and horizontally into bite size pieces and throw into large bowl
• Rinse the pepper(s), tomatoes, and broccoli, dice and throw into the bowl
• Gently rinse the mushrooms, although based on their growing conditions this is usually not needed, and cut up a little (especially some of the bigger ones) and toss into the bowl
• The mushrooms can be eaten raw, or sautéed gently on some garlic and coconut oil and then thrown into the salad, as some people may find the taste a little bitter (this goes away with cooking it) or simply use some fresh lemon juice on the salad or your favorite healthy salad dressing
• This is an oriental and highly nutritious mushroom with a delicate taste, although some may find it a little bitter, as stated above
• Sprinkle the salad with your favorite nuts or seeds, drizzle with some natural dressing and enjoy!
• 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

White Beech (Bunapi) Mushroom:

• highly nutritious mushroom
• good source of: vitamins B1, B2, B3, magnesium, potassium, protein, iron, other minerals and beta-glucans
• currently being studied, as past traditions have found them to have anti-tumor benefits and overall benefits where cancer and the immune system are concerned
• recent research in Japan suggests that Beech mushrooms have strong immunostimulatory and antioxidant activity
• for more information on the white beech mushroom, visit the detailed overview from Specialty Produce here

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

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.