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)
Broccoli or Cauliflower Florets
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)
Nuts (Chopped Walnuts or Pecans)
Seeds (Pine Nuts, Flax, Hemp, or Sesame)
Sprouted Seeds (Broccoli, Alfalfa, or Bean)
Cucumbers (In Season)
Hot Peppers (Banana, Jalape•o, or Haba•ero)
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.
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, MCC, BCC
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
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