While we fully agree that eating salad is healthy eating, today’s many food choices and combinations seem to have neglected the true essence of salads. The real salad is abundant in organic ingredients. It’s packed with darker greens, fruits and raw vegetables in a low-fat vinaigrette for a low-fat, low-calorie meal.
This is called the salad matrix. It is an approach to encourage darker colored vegetables and more organic components in a light dressing to ensure high amounts of protein, calcium, vitamins, digestive enzymes and antioxidants. It may be hard for us to adjust, but low-fat salads are the only way to change our eating lifestyle for the better. It is simply rubbing the raw and nutritious on a bowl of vegetables. Here are sample salad array recipes to try:
Simple Orange, Avocado and Spinach Salad
Ingredients
- 1 orange
- 1 tablespoon olive oil
- 1 tablespoon lime juice
- a pinch of sea salt
- 2 cups baby spinach
- 1 avocado, sliced
- black pepper
Addresses
With a good kitchen knife, section the orange and cut the skin of the segments. Reserve all the extra juice in a small bowl then toss with olive oil, lemon juice and sea salt. This will make the dressing light. In a medium bowl, combine sliced orange, spinach, and sliced avocado and pour dressing over top. Gently mix. Sprinkle with black pepper to season. Serve cold.
Detox Kale Salad with Apples and Cherries
Ingredients
- 1 bunch kale, stems and leaves removed, thinly sliced
- 1 lemon, in juice
- 1/4 cup extra virgin olive oil, plus extra for drizzling
- celtic sea salt
- 2 teaspoons of raw honey
- freshly ground black pepper
- 1 cup chopped apple, with skin
- 2 tablespoons of raw pepitas (pumpkin seeds) in a small handful
- 1 tablespoon unsweetened organic dried cherries or raisins
Addresses
In a large bowl, combine the kale, half the lemon juice, a splash of oil, and kosher salt. Work until the kale begins to soften and wilt. Massaging for 2-3 minutes will soften tough leaves. To make the dressing, whisk the remaining lemon juice with the honey and black pepper. While whisking, add 1/4 cup oil until smooth, then season with salt and pepper.
For the dressing over the kale, add the apple, cherries, and pepitas. Shake. You can serve your light salad right away or chill it before serving.
Indian mixed fruit and vegetable salad
Ingredients
- 2 bananas
- 1 guava
- 1 apple
- 1 orange
- 1 cup of red pomegranate
- 1 cup of green grapes
- 1 cup boiled potato, peeled
- 1 cucumber
- 1 tomato
- 4 green chilies
- 3 teaspoons of ginger
- 3 teaspoons of lemon juice
- 1 teaspoon salt
- Salt and pepper to taste
- 1 cup coriander leaves
- ¼ cup of cherries
- jeera powder
Addresses
Start by washing all fruits and vegetables with clean water. Except for grapes, peel the skin off all fruits and vegetables and cut into small pieces. You can get creative by cutting any of the dense vegetables into whatever shapes you like. When you’re done, put all the chopped fruits and vegetables in a bowl, then add lemon juice to prevent discoloration. Follow with the salt, pepper and green chillies, coriander leaves and Jeera powder, mix well. Refrigerate for at least 30 minutes. Best when cold.
