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 People frequently ask us how to eat our blended Paleolithic / anti-inflammatory
diet. With the virtual elimination of dairy products and cereal grains as well
as substantial reductions in salt, sugar, caffeine, alcohol, and saturated or
trans fats, people imagine that there is little left to eat and that eating out
is virtually impossible. Au contraire! We have found many tasty recipes,
patterns, and restaurant alternatives.
One of our patterns is to eat a Splendid Salad for lunch or dinner (or for lunch
and dinner) every single day. There's no way to eat too much. What's a Splendid
Salad? It's the biggest, best tossed salad you can imagine. Here's the recipe we
follow:
Basic Salad (ideally organic):
Lettuce (Romaine & Green Leaf, not Iceberg)
Cabbage (Chinese, Savoy, or Red)
Radicchio
Belgian Endive
Fennel (Anise)
Radishes
Broccoli or Cauliflower Florets
Carrots
Celery
Sweet Peppers (Red, Yellow, Orange, and Green)
Cherry Tomatoes (whole)
Onion (Red or Vidalia if desired)
Fancy Add-Ins (ideally organic):
Canned Wild Salmon, Tuna, or Sardines (no salt added, in water)
Baked Chicken or Turkey Breast (leftover cold)
Seasoned Tempeh
Nuts (Chopped Walnuts or Pecans)
Raisins
Tree-Ripened Olives
Avocados
Seeds (Pine Nuts, Flax, Hemp, or Sesame)
Sprouted Seeds (Broccoli, Alfalfa, or Bean)
Cucumbers (In Season)
Hot Peppers (Banana, Jalapeρo, or Habaρero)
Instructions:
We like to wash, tear, chop, and combine all of the ingredients for the Basic
Salad at one time in sufficient quantities for the week ahead. This is a big
project, that takes us about an hour, but it pays off in the long run. For one
thing, it gives my wife and me an opportunity to talk as we work together in the
kitchen. After that, it gives us easy access to salad all week long. The
chopping is made easier with the use of a food processor.
We store the Basic Salad in the refrigerator in two large airtight containers.
They stay fresh for a week. When it's time to eat, we put 4 cups of the Basic
Salad in a large bowl and then add up to one cup of the Fancy Add-Ins (note the
absence of croutons and cheese). We tend to alternate between topping the salad
on one day with raisins, nuts, and avocados and on the next day with fish, meat,
or tempeh.
We season the salad either with Baba Ghannouj or hummus and balsamic vinegar or
with a commercially-produced, gluten-free, low-sodium, low-fat, organic salad
dressing. The different seasonings and toppings make for a tasty and healthy
variety.
Nutrition Information:
I do not have complete nutrition information for this salad. It obviously varies
widely based upon the quantity and quality of the optional ingredients added to
the salad. 4 cups of the standard ingredients are less than 150 calories with
far more fiber than your average tossed salad (due to the cabbage, fennel,
broccoli, cauliflower, and radishes). Keeping the Fancy Add-Ins to one cup or
less makes the Splendid Salad a high-volume, low-calorie food that is both
filling and full of nutrition.
Coaching Inquiries: How often do you eat a tossed salad? How large a tossed
salad do you eat? Could you make the time to create a Splendid Salad on a weekly
basis? Who could you get to share in the project?
 If you have a recipe you want to share,
please use our online Feedback Form. To learn more about our
Wellness Coaching programs and to arrange for a complimentary wellness coaching
session, use our Contact Form or
Email Bob.
May you be filled with goodness, peace, and joy.
Bob Tschannen-Moran
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
U.S.A.
Telephone: 757-345-3452
Fax: 772-382-3258
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