Drug Nutrient Depletions  »  Digestion  »  Pain and Inflammation due to Exercise and Overuse†  »  Don't Let Stress Get Toxic!  »  Recipe: How About a Hearty, Yet Healthy, Salad?

How About a Hearty, Yet Healthy, Salad?

by Dan Stearns

Make a meal of this hearty salad.
Make a meal of this hearty salad.
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Shopping list:
  • 3 types of greens, choose your favorites
  • 1 bag of walnuts or sliced almonds
  • 1 wedge of parmesan or asiago cheese
  • Extra-virgin olive oil and a splash of balsamic vinegar
It’s easy. Find the best-looking greens you can at your grocery store. You can use more than three, but just go with three for starters. For example, choose Romaine, Baby Spinach, and Red Leaf Lettuce (just to keep it interesting.)

Tear off leaves from each and combine in a large strainer (or salad spinner) and rinse thoroughly.

Leafy greens supply a surprising range of nutrients, including vitamins A, C, and K, the minerals manganese, chromium, potassium, and dietary fiber.

Sprinkle on a healthy dose of walnuts or sliced almonds.  Walnuts add fiber, omega-3 fatty acids, manganese, copper, and tryptophan—tryptophan! Like having a turkey, but without the roasting time! Almonds add magnesium, vitamin B2, vitamin E, and fiber, too.

Drizzle the whole works with a little extra-virgin olive oil—another excellent source of healthy fats—and if you’d like, add just a dash of balsamic vinegar. Not too much—you want the simple flavors to come through.

Finally, finish with freshly grated parmesan or asiago cheese--the aroma alone is worth the extra step of grating. It not only adds a delicious form of protein, calcium, and phosphorus, but like walnuts or almonds, it also helps “round out” the salad a bit. In other words, it makes a salad taste solid yet light.

We have considered salads such a side dish for so long, that the idea of a salad being a main course just seems strange, but you won’t be disappointed with this hearty, healthy, heart-friendly meal.
Published October 13, 2009
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