By Lisa M. Pressey
Summertime is great for a perfect garden salad, especially if you grow your own vegetables. Nothing beats vegetables that are freshly picked from the garden and put on a plate. You obtain tomatoes bursting with flavor, crisp cucumbers, and sweet spinach. My red onions also make a great addition. Fresh is always best if you have access to it.
Additionally, my homemade bread with flax and chia seeds increases the salad’s nutrition. I am adamant about implementing the use of seeds because they help decrease the risk of chronic disease. Equally important, they are an integral part of a plant based diet. They’re also known to increase your fiber intake, offer extra protein, and provide essential vitamins and minerals.
As a certified nutrition coach and a cancer survivor I encourage people to try a plant based diet. This includes a very broad spectrum. It doesn’t mean you have to completely exclude meat from your diet. For example, the goal is to minimize the intake of animal protein.
INGREDIENTS
- 1 cup fresh spinach
- 8-10 small tomatoes, halved
- 1/2 avocado
- 1/4 cup cucumber, diced
- 4 artichoke hearts, halved or quartered
- 1 slice of GF DF seeded bread, (for croutons)
DRESSING
- 1 tablespoon dijon mustard
- 2 tablespoons olive oil
- 1 tablespoon white balsamic vinegar
- 1 teaspoon sugar
- salt and pepper to taste
- squeeze of lemon juice (optional)
DIRECTIONS
- Take a slice of seeded bread, toast it to make the croutons, then cut into cubes.
- Cut up the tomatoes, cucumbers, artichokes, and avocado.
- Put spinach in a bowl, then add tomatoes, cucumbers, artichokes, avocado and croutons.
- Pour your choice of salad dressing over the top and enjoy.
DIRECTIONS
- Put all the ingredients in a bowl, whisk until mixed thoroughly, then taste for seasoning.
A perfect garden salad includes protein, carbs, and a little fat. Avocados are a great source of healthy monounsaturated fat. You receive fiber from the artichoke, avocado, and the seeds. Vitamins and minerals are provided by all the ingredients in the salad. The different colored vegetables offer their own unique phytonutrients as well. Furthermore, all of these things make this meal satisfying and well balanced.