In Recipes and Nutrition

A hearty, nutrient-rich salad packed with delicious toppings!

This salad can serve as a quick and easy base for all your protein and mineral-rich toppings. The toppings listed below are a simple way to transform a plain bowl of greens into a delicious, nutrient-rich meal in minutes. Serves 2 people as a meal or 4-6 people as a side salad.




  • Pumpkin Seeds
  •  Sesame Seeds
  •  Sunflower Seeds
  •  Flax Seeds
  •  Salmon/Tuna
  •  Chia Seeds
  •  hemp seeds
  •  Feta Cheese
  •  Chickpeas (garbanzo beans)
  •  Chicken
  •  Black Beans
  •  Almonds
  •  Pecans
  •  Walnuts
  •  Steak

Salad Base 

  •  4 cups of greens: Spinach, kale or lettuce torn or cut into bite -sized pieces
  •  1 cup chopped tomatoes, or cherry tomatoes, halved
  •  1/4 cup red onion, diced into small pieces


There are many tasty ways to dress a salad and you can be as simple or as creative as you want. The classic ratio of oil to acid (vinegar or lemon juice) is 3 parts olive oil to 1 part vinegar. In other words, ¾ cup of olive oil + ¼ cup of vinegar will give you 1 cup of salad dressing.

Here are some options:

  • Olive oil & red wine vinegar
  •  Olive oil & balsamic vinegar (add honey!)
  •  Olive oil, lemon juice and Parmesan cheese
  •  Yogurt, water (to thin the yogurt), mixed herbs
  •  Olive oil, Dijon mustard, honey, lemon juice or vinegar


1. Prepare the base ingredients and combine in a bowl.

2.   Add your toppings of choice.

3.   Drizzle on your favourite dressing, toss well and enjoy!

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