Fiber-Rich Chopped Salad with Lemony Garlic Vinaigrette

 

This simple salad is full of fiber, vitamins, minerals, and phytonutrients – just about everything your body needs to stay healthy and strong.  It’s totally easy to prepare and can be stored in your refrigerator for a couple of days, so it’s there when you need it. Just add a little dressing, toss and savor. (If you choose to store it, don’t add the avocado until you’re ready to serve.)

 

Ingredients for salad:

 

  • ½ cup red cabbage – slivered
  • ½ cup fennel or celery – slivered
  • ½ cup raw broccoli – chopped
  • ¼ cup jicama – chopped (virtually tasteless but high in fiber)
  • ¼ cup green beans – diced
  • ¼ avocado cut into small cubes
  • 1 tablespoon chia seeds
  • 12 raw almonds – chopped
  • 2 tablespoons pumpkin seeds (Go Raw Sprouted – my favorites!)
  • Cilantro – (optional)

 

Ingredients for Dressing:

 

  • 1 small garlic clove smashed and chopped
  • 1 tablespoon Bragg’s Apple Cider Vinegar or your favorite
  • Juice of ½ organic lemon
  • 1 tablespoon flaxseed oil (if you do not have, substitute EVOO)
  • 4 tablespoons extra virgin olive oil
  • 1 tablespoon Dijon mustard
  • Pinch of sea salt or Himalayan sale
  • Freshly ground pepper

 

Directions for Dressing:

 

  1. For the dressing, add garlic to a small mixing bowl with the lemon juice, flaxseed oil, and Dijon mustard. Whisk until smooth and creamy.
  2. Add the EVOO and continue to whisk until creamy and slightly thickened.
  3. Season with a pinch of salt and freshly ground pepper
  4. Correct seasoning as desired with additional lemon, salt, and pepper.
  5. (For a lighter dressing, substitute one tablespoon of filtered water for 1 tablespoon EVOO.)

 

Directions for the salad:

 

Place all of the ingredients in a bowl, Dress with 2 tablespoons vinaigrette, a squeeze of lemon, and toss.

This is a good-sized salad and a meal in itself. It delivers about 5 servings of vegetables, 19 grams of fiber, and 18 grams of protein. For more protein, add some grilled chicken, an egg, organic grilled tofu, beef, or any protein of your choice.

You can add ingredients as they come into season: kale, chard, cucumbers, carrots…  The nuts, seeds, and avocado provide about half the fiber in this recipe. If this is too much for one meal, chop it and store in the refrigerator and use only what you need for one meal.

Be creative. This salad can be easily modified to include your favorites! 

 

 

Comments, questions, thoughts, or just want to connect? Post your comments below or email me at elaine@elainepauly.com

 

 

 

2018-09-25T17:45:46+00:00

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