I have a formula for a fabulous salad full of raw, crunchy vegetables with a touch of sweetness to make it more palatable.
At home, we call this ‘Salad for the Week’ because I fill a large bowl with this nutrient-dense combination of raw vegetables, and the family can grab a handful whenever they want.
Salad for the Week
- 1 Large Head of Romaine, Butter, Red or Green Leaf Lettuce
Wash and spin dry the lettuce, then tear it into pieces for the salad base. A thicker, crunchier lettuce is better and will hold up for a few days. Baby greens do not hold up well for this.
- 1 Bunch of Dino or Red Kale
Wash the kale, then run a small knife down the rib of each leaf to separate it from the rib. Tear it into small 1-inch pieces and add to the salad. Adding kale to your lettuce makes it much more nutrient-dense. Look at how much dark green you get in a leaf of lettuce versus a 1-inch piece of kale.
- 2 Broccoli Crowns
Chop the broccoli crowns into small ½-inch chunks and set aside to mix with the carrots. Broccoli is even more nutrient-dense, but sometimes too bitter to eat on its own. Chopping it into tiny pieces and tossing it with sweet carrots makes broccoli more palatable.
- 2 Carrots
Grate the carrots and mix them with the broccoli so they combine in each bite.
- 2 Red, Orange or Yellow Bell Peppers
Slice the bell peppers into slivers. These add a beautiful, sweet red crunch.
- 1 Granny Smith or Pink Lady Apple
Chop the apple into small ½-inch pieces, squeeze a lemon over the apple, toss, then drain the lemon. The lemon will keep the apple from turning too brown.
Apples add a different, sweet dimension to the salad. Avoid red or gold delicious as they will get mushy by the second day.
Wash, dry, chop, grate, and rip each ingredient into a large bowl. Cover the bowl with a damp, clean kitchen towel and refrigerate. The towel helps to keep the salad fresher.
Now, when you are looking for lunch or dinner, all you have to do is grab a large handful of salad and add some nice dressing with good fat and a high-quality oil.
Be Creative with your salad by adding cabbage, thin-sliced onions, fresh berries, or pomegranate seeds. Add pecans, walnuts, and raisins at the last minute for more flavor.
