how to build the ultimate salad


Good morning Healthy Peeps!!! How has your week been going? Are you feeling happy that the weekend is finally here?

I’m sitting here itching to get spring started!!! And what better way to get that SPRING feeling then with a step~by~step action plan for building the Ultimate Salad. Enjoy!!!
When building anything, you need to start with a strong foundation. When building your salad the foundation is your ‘Greens’.

Start by including a generous amount of Greens as the base of your salad, it’s where your body is receiving the biggest bang for your buck plus they are extremely alkalyzing. Greens are also some of the most nutrient~rich foods on the Planet & you want your share!

Good choices for Nutrient~Rich Greens are:

  • Red/Green Leaf Lettuce
  • Romaine
  • Spinach
  • Chard
  • Cabbage
  • Kale
  • Arugula
  • Beet Greens
  • Sorrel
  • Endive
  • Dandelion / Mustard Greens
  • Collard Greens

Fill your Salad now with an Assortment of Vegetables. You’ve heard the saying ‘Eat a Rainbow’ so try & use as many different colours as possible as that will give you a broader spectrum of Body Happy Nutrients.

Colourful Veggies Choices are:

Red / Purple:

  • Tomatoes
  • Onions
  • Beets
  • Peppers (Chili & Bell)

Yellow / Orange:

  • Bell Peppers
  • Carrots
  • Golden Beets
  • Sweet Potato
  • Squashes


  • Celery
  • Cucumber
  • Zucchini
  • Peas / Edamame
  • Broccoli


  • Blueberries
  • Blackberries
  • Huckleberries
  • (you get the idea)


  • Burdock
  • Onion
  • Garlic
  • Cauliflower

Next throw in some Herbs & Sprouts, these are packed full of Detoxifying & Nutritious MicroNutrients. A little will go a long way here, add for taste or add for what it will do for your body, either way just add some:


  • Parsley
  • Cilantro
  • Basil
  • Dill
  • Mint
  • Rosemary
  • Dandelion


  • Alfalfa Sprouts
  • Broccoli Sprouts
  • Bean Sprouts
  • Clover Sprouts

Topping your salad off with an assortment of Seeds & Nuts & Dried Fruits should assure you of a wonderful array of healthy nutrients (& fats) that your body craves & will thank you for with an abundance of Energy & Balance:

Seeds & Nuts & Dried Fruits:

  • Sunflower
  • Pumpkin
  • Almonds
  • Pecans
  • Walnuts
  • Peanuts
  • Hazelnuts
  • Dried Currants
  • Dried Cranberries
  • Dried Apples
  • Raisins

You now want to add some Healthy Fats as these will help your body absorb essential Vitamins like A, D, E & K.

Healthy Fat Choices:

  • Avocado
  • Olives
  • Hemp Seeds
  • Hard Boiled Eggs
  • Flax Seeds (Ground)
  • Coconut Oil, Olive Oil or a good mixture of 3-6-9 Oil is included in your dressing, don’t add more here.

& now some Proteins

  • Tofu or Tempeh
  • Hard boiled Eggs
  • Wild Fish (candied, steamed, baked)
  •  Beans
  • Hemp Seeds
  • Any variety of nuts

Dressings are the last item on a Salad. Your choices can be simple to complicated. After all that work you put into your Salad let’s keep it simple, we don’t want to cover up or over power the Natural Flavours of all your hard work!

(Currants & Romaine Lettuce, Shredded Carrots, Kelp Noodles & Miso Dressing)
Miso Dressing:
Recipe Here

Lazy Balsamic Dressing;
1.5 Tbsp Mustard
1 Tbsp Maple Syrup
2 Tbsp Olive Oil
½ tsp Salt & Pepper

Or just try a combo of:
Olive Oil, Lemon Juice & Pepper

What do you think of Salads? How many do you eat in a day/week? What are your go~to recipes? Please share!

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