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

Goodies Needed

• Green Leaf Lettuce (organic)
• Avocado (organic)
• Granny Smith Apples (organic)
• Tofu – medium or hard texture (organic)
• Raw Walnuts (organic)

Dressing (optional):

• Apple Cider Vinegar

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

Now Foods Certified Organic Walnuts, Raw Halves and Pieces, 12-Ounce Bag

Price: $9.99

(1 customer reviews)

11 used & new available from $5.83

Omega Nutrition Certified Organic Apple Cider Vinegar, 12-Ounces

Price: $3.99

(2 customer reviews)

10 used & new available from $3.33

Preparation Steps

• Rinse lettuce leafs and remove excess water using salad spinner
• Cut up lettuce leafs with a knife, vertically and horizontally into bite size pieces and throw into large bowl
• Rinse the apple(s), cut in half, remove the core and dice them into small chunks, then toss into bowl with lettuce
• Toss in a desired quantity of walnuts
• Cut a desired amount of the tofu into small square pieces, by cutting vertically and horizontally across, then toss into bowl of ingredients
• Wash the avocado, slice in half and remove the pit
• Peel off the skin of the avocado and dice the avocado into small chunks, then top the salad with this
• The salad is excellent as is, thanks to the juicy and tart granny smith apples, but for an added hint of flavor or dressing consider sprinkling with some apple cider vinegar
• This salad is high in healthy fats, protein, omega 3, and numerous vitamins and minerals

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

Apples:

• Excellent source of flavenoids that act as antioxidants
• good source of (in descending order): fiber and vitamin C
• enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
• for more information, visit the apples detailed overview from World’s Healthiest Foods

Tofu:

• An excellent high source of soy protein
• good source of (in descending order): tryptophan, manganese, iron, protein, omega-3 fatty acids, selenium, copper, phosphorus, calcium and magnesium
• helps lower cholesterol levels and enhance good cardiovascular health
• helps alleviate symptoms associated with menopause
• has antioxidant, anti-cancer and anti-inflammatory properties
• an great source of iron to prevent anemia and increase overall energy
• for more information, visit the tofu 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

Apple Cider Vinegar:

• Contains a host of vitamins, beta-carotene, pectin and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulphur, iron, and fluorine
• Pectin in the vinegar is a fiber which helps reduce bad cholesterol and helps in regulating blood pressure
• Helps extract calcium from the fruits, vegetables and meat it is mixed with, helping in the process of maintaining strong bones
• The potassium in this vinegar also helps in eliminating toxic waste from the body
• The beta-carotene helps in countering damage caused by free radicals, helping one maintain firmer skin and a youthful appearance
• Contains malic acid which is very helpful in fighting fungal and bacterial infections, as well as dissolving uric acid deposits that form around joints, helping relieve joint pains
• Helps with weight loss as it has properties that help to break down fat
• It is also claimed that apple cider vinegar is helpful in ailments such as constipation, headaches, arthritis, weak bones, indigestion, high cholesterol, diarrhea, eczema, sore eyes, chronic fatigue, mild food poisoning, hair loss, high blood pressure, obesity, along with a host of many other ailments
• For more information visit “Health Benefits of Apple Cider Vinegar“

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.