Super Salad Recipe

From Dorothy McNett's Recipe Book.

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See Also: Vegetable Dishes

Super Salad

From Dorothy McNett's Recipe Book at www.dorothymcnett.com. This salad covers many bases for nutrients galore! Serve it in a huge bowl for a super bowl party.

Freshly washed and dried dark green leafy greens, such as spinach, kale, dark leaves on leafy lettuce, chard, turnip greens, etc. (vitamins, minerals, fiber, folic acids, beta-carotene)
1 -2 avocado (potassium, good monounsaturated fat )
3-4 snippings fresh sage leaves (antioxidant and helps ward off gas pains)
1/2 to 1 cup flaked salmon or tuna (omega-3 fatty acids, potassium, protein)
4-5 green onions (helps to lower cholesterol; raise good-type HDL cholesterol; lower blood pressure, and more)
1/2 - 1 yellow or purple onion, chopped and microwave 30 seconds (antioxidant and good for lungs)
1-2 fresh red or green bell peppers, or 1 tiny hot pepper (great for the lungs and helps in fighting infections, Vitamin C)
1/4 to 1/2 cup diced regular tofu (protein, unsaturated fat, lecithin)
2-3 tablespoons extra-virgin olive oil (may lower blood pressure, help reduce bad cholesterol)
2-3 cloves garlic, minced (improves the blood, minerals, adenosine which helps "thin" blood, lowers blood pressure...)
1/2 cup or more sliced fresh strawberries (Vitamin C, lycopene and ellagic acid, antioxidants)
2-3 tablespoons peanuts or Brazil nuts (selenium), or walnuts (omega-3)
broccoli and cauliflower flowerets (vitamins, fiber, beta-carotene, carotenoids, antioxidants galore, vitamin C, chromium, calcium)

1/2 to 3/4 cup low-fat natural yogurt with acidophilus culture (natural antibiotics that can kill infection-causing bacteria)
2 tablespoons soy sauce (just a good fighter)
1 tablespoon honey, preferably regional (helps combat allergies)
1/4 teaspoon fine sea salt (natural)
1/4 teaspoon freshly ground white peppercorns
1-2 cloves garlic, if desired
apple or orange juice, if needed to thin it out a little

Wash and spin dry the greens and tear into a beautiful salad bowl. Add the avocado chunks, sage snippings, flaked salmon, sliced green onions, chopped onions which have been slightly cooked, chopped red or green peppers, hot pepper, tofu which has been marinating in the olive oil and slivered garlic, sliced strawberries, nuts, broccoli and cauliflower. In a glass measuring cup, whisk together the yogurt, soy sauce, honey, sea salt, pepper, and extra garlic if desired. If it is too thick, thin with orange juice. Toss into the salad and serve.

RECOMMENDATIONS

Eat more fruits and vegetables, fresh and raw or cooked in microwave.

Eat some garlic and onion every day, fresh or cooked but not powders.

Eat more beans.

Eat more whole grain breads.

Eat more yogurt that contains live cultures. Do not heat it.

Eat seafood at least twice a week or more.

Eat less fat.

Each foods rich in antioxidants. Broccoli, blueberries, etc...

Eat high potassium foods, eat more pungent hot foods such as onions, garlic and chili.

Eat a greater variety of fresh, unprocessed foods.

Eat more organic and locally sustainable foods. (easy to do on Central Coast of California!)

Recipe created 1997-05-05.

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