TYPE: Salad, Appetizer, Lunch, Dinner   
PREP TIME: < 15 mins (not counting sprouting time)

Goodies Needed

• Green Leaf Lettuce (organic)
• Fresh Parsley (organic)
• Fresh Dill (organic)
• Mung Bean Sprouts (organic)
• Broccoli (organic)
• Tomatoes (organic)
• Cucumber (organic)
• Yellow Bell Pepper (organic)
• Black Olives (not canned)
• Olive Oil

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

Organic Sprouting Seed Mung Bean 1 Pound
Price: —

Zoe Organic Extra Virgin Olive Oil, 25.5-Ounce Tins (Pack of 2)
Price: USD 22.20

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 parsley and dill, shake off excess water and dice a desired amount
• Place the parsley and dill into large bowl with lettuce
• HINT! Some stores sell ready prepared organic herb mixes of selected greens that can be used
• Rinse the broccoli and cut up into small pieces, toss into bowl
• Rinse the tomatoes and cut up into small wedges or dice up, toss into bowl
• Rinse the cucumber and cut into slices, then into quarters, toss into bowl
• Rinse the bell pepper, remove the seeds and dice into small pieces, toss into bowl
• Toss in a desired amount of mung bean sprouts ( see here for sprouting instructions)
• Toss in a few black olives
• Sprinkle the salad with a little bit of olive oil
• Toss together all the ingredients and enjoy!

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

Parsley:

• Provides unique health benefits through its volatile oils, antioxidants and flavonoids
• good source of (in descending order): vitamin K, vitamin C, vitamin A, folate and iron

• helps neutralize some carcinogens and has been known to inhibit tumor formation
• enhances proper cardiovascular health and provides protection against rheumatoid arthritis
• for more information, visit the parsley detailed overview from World’s Healthiest Foods

Dill:

• good source of (in descending order): iron, manganese and calcium

• contains healing properties thanks to monoterpenes and flavonoids
• helps prevent bone loss and promotes overall good health
• contains anti-bacterial properties
• for more information, visit the dill detailed overview from World’s Healthiest Foods

Mung Beans (sprouted):

• Are low in fat, a good source of protein, and fiber
• good source of (in descending order): vitamin K, vitamin C, folate, manganese, copper, vitamin B2, fiber, vitamin B1, phosphorous, magnesium, iron, vitamin B6, vitamin B3, vitamin B5, potassium, and zinc
• help lower high cholesterol, improve digestion, stabilize blood sugar in body by preventing rapid rise after meal
• perfectly balanced food in Ayurveda
• for more information, visit the raw, sprouted, mung bean overview from NutritionData.com

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

Cucumber:

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

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

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

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.