The Healthiest Nutrient-Dense Salad

“Does the healthiest, most nutrient-dense salad even include lettuce? Yes - but as a topping!”

A nutrient-rich salad goes beyond romaine lettuce, spring mix, or spinach as its base. The ideal salad primarily consists of 80% sprouts and 20% toppings (which can include lettuce, spinach, arugula, etc.). Begin with sprouts to benefit from protein and essential amino acids, and then incorporate toppings such as vegetables.

SALAD BASE

80% of your salad should be sprouts and microgreens as the base of your salad to maximize its health benefits. The other 20% can be "sides."

DRESSINGS

Opt for dressings that will enhance the flavor without compromising nutrition. Oil (even EVOO) has been proven to raise inflammation markers, and vinegar (including apple cider) inhibits the digestive process, so stay away from oil and vinegar if you want optimal health. If you are in perfect health, use these sparingly.

Consider using tahini as your base (add a little water, fresh pressed lemon juice, and fresh herbs) to create a protein-filled, delicious dressing. Parsnips, bell peppers (yellow, orange, and red), and avocado also make a great dressing base.

LET'S TALK SPROUTS!

Sprouts are nutritional powerhouses packed with all necessary amino acids, vitamins, minerals, enzymes, and antioxidants. They are living foods that continue to grow until consumed, providing a concentrated source of nutrients. Popular sprouts include alfalfa, mung beans, broccoli, and lentils. But the most nutrient-dense sprouts are Sunflower Sprouts and Pea Sprouts.

TOPPINGS

Raw toppings complement sprouts and enhance the overall taste and texture of salad. Opt for colorful and fresh options like arugula, raw asparagus, purple cabbage, radishes, English cucumbers, bell peppers of all colors, onions, olives, cauliflower, broccoli, squash, zucchini, and avocado. These add a delightful crunch and flavor.

SUPERFOOD ADDITIONS

For an extra nutritional boost, consider incorporating superfood additions like chia seeds, flaxseeds, and hemp seeds. These tiny powerhouses are rich in omega-3 fatty acids, fiber, and various micronutrients, making them a great addition to a nutrient-dense salad. Dulse and nutritional yeast are lovely additions as well. For an added boost of protein, quinoa is the perfect choice.

A salad primarily composed of sprouts and raw sides is an excellent way to harness the full potential of nature's bounty. By ensuring that 80% of the salad comprises sprouts and balancing it with 20% vibrant sides, you create a delightful, nutrient-packed dish that nourishes your body and delights your taste buds. Remember to keep the ingredients raw and fresh and experiment with a light dressing and superfood additions to make your sprout salad a true celebration of health and wellness.

RAW FOOD & A RAW DIET

If you experience stomach upset when attempting a raw diet, it most likely indicates an underlying issue with your gut health because a healthy gut is capable of digesting raw veggies constantly. The gut microbiome plays a crucial role in digestion and overall well-being, and an imbalance in the gut can lead to various digestive problems. Improving and then maintaining gut health should be a top priority for everyone. Instead of abruptly switching to a raw diet, you can gradually transition over two to three weeks. This gradual approach allows the gut to adapt to the changes and reduces the likelihood of discomfort. Incorporating fermented foods (like one tablespoon of sauerkraut before each meal), probiotics, prebiotic-rich foods, and staying adequately hydrated are excellent ways to support the gut during this transition. Listening to the body's signals and being patient with yourself throughout the process will help achieve a successful and sustainable shift to a raw diet, ultimately benefiting both gut health and overall wellness.

Enjoy the journey of creating and savoring the wholesome masterpiece of a sprout salad!