Wednesdays is when we explore the world of wellness, nutrition, and holistic health in a way that leaves you feeling informed and fulfilled. Simplicity TV, the new mini-web series is all about shedding light on important topics in a comfortable space – so please feel free to post comments or ask any questions you need answered.
After reaching out to followers of The Simplicity Project about what they wanted to learn more about, certain topics kept coming up over and over again. Our first episode of Simplicity TV was about IBS, what could be causing it, and what you can do about it. If you missed it, please check it out here.
This week is all about salad DO’s and salad DONT’s – how to build a well balanced, delicious, nutrient packed salad and feel totally satisfied. I know a lot of people look at salad as a side dish – but if you build it right, a salad can fuel your day and leave you feeling satiated, and your belly feeling blissful.

How to Build the Perfect Salad

  • Use dark leafy greens as your base – leafy greens (spinach, kale, arugula, chard, red leaf lettuce) always make the EWG dirty dozen list for most sprayed produce, so it is always recommended to purchase organic greens. Avoid lettuce devoid of nutrients such as iceberg and romaine.
  • Pack your salad with a variety of colourful veggies – make this raw art on a plate! Use an array of colours. Not only is it pleasing to the eye, which actually starts the digestive process, but each colour is often an indication of the variety of nutrients found in each food. Dark leafy greens get their pigment from liver-friendly chlorophyll and orange fruits and vegetables are loaded with beta-carotene (Vitamin A). This is why variety is KEY!
  • Make your own dressing – store bought dressing is often packed with added sugar or additives and preservatives.
  • Include healthy fats – nuts, seeds and avocado, as well as olive, hemp, or pumpkin seed oil are all excellent choices for healthy fats to take your salad to the next level
  • Include a source of protein – be it from plant based sources such as nuts, hemp seeds, beans OR animal based proteins such as organic chicken, grilled fish, boiled eggs or grilled shrimp -include a source of protein to turn your salad into a filling and satisfying meal
  • Aim to satisfy each taste bud – throw some fruit such as apple or pear into your salad, along with some radishes, and hit the sweet, spicy AND savoury taste buds. This helps your body to feel fully satiated, instead of searching for a sweet fix soon after.

Rainbow Salad Recipe

  • Bin of organic mixed greens
  • 1/2 cucumber, diced
  • 1/2 sweet bell pepper
  • 2-3 radishes
  • 1/2 apple
  • 1 carrot, grated
  • 1/2 cup of left over roasted veggies (I used sweet potato)
  • 1 avocado
  • Handful of walnuts
  • Handful of pumpkin seeds
  • Handful of sunflower seeds
  • 2-3 TBS of hemp seeds
  • Optional – 2-3 TBS of goat cheese

Dressing (makes a weeks worth of dressing)

  • 1/2 cup of olive oil OR pumpkin seed oil
  • 2-3 tbs of apple cider vinegar
  • 1 tsp of dijon mustard
  • 1/2 tsp of Tamari
  • 1/2 tsp of maple syrup
  • a dash of tarragon (OR basil, mint, oregano, dill – whatever herb you have on hand)
  • a dash of sea salt and black pepper
Mix the dressing together in a jar and keep it in the fridge for up to 1 week.
Top the salad with a few tablespoons of dressing, toss thoroughly, and ENJOY!!
Posted in Nutrition, Recipes