Goodies Needed


Your favorite greens (spinach, baby greens, lettuce, etc.)
Fresh Strawberries
Carrots
Yellow, Orange or Red Bell Peppers
Tomatoes
Broccoli
Avocado
Cucumber
Walnuts


Dressing Optional (olive oil or white balsamic vinegar or lemon juice)


* Quantities depend on number of people you are serving and portion sizes



Preparation Steps



Wash the greens unless already pre-washed and cut up into small pieces
Peel the carrots, rinse and cut up into slices or grate in food processor
Cut the avocado in half, remove pit, peel and dice
Wash all of the rest of the ingredients and dice up
Toss all the ingredients into a bowl and sprinkle with some walnut chunks
The salad tastes amazing on its own, but you can drizzle it with some olive oil, or white balsamic vinegar or fresh lemon juice if that is preferred

Makes a great summer snack or meal



Meal Nutritional Benefits


Green lettuce:



good source of: water, fiber, potassium, calcium, phosphorus, vitamin A, vitamin C and magnesium
contain antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system



OR



Spinach:



good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
enhances eye sight, immune system and mental function



Strawberries:



adds sweetness and tang to the salad
good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis



Tomatoes:



Excellent source of lycopene â an antioxidant found to decrease many cancers as well as heart disease
good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health



Broccoli:



good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cellâs detoxification ability and supports stomach health
helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant



Bell Peppers:



good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health



Carrots:



Excellent source of carotenoids
good source of (in descending order): vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health



Cucumber:



great alkaline source to decrease bodyâs acidic levels
good source of (in descending order): vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber, tryptophan and magnesium
promotes healthy skin, intestinal health and blood pressure



Avocado:



provides the meal with healthy fatty acids
good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
help protect against breast cancer, prostate cancer and oral cancer



Walnuts:



Rich and buttery in taste and texture
Source of great antioxidants
Just ¼ of a cup supplies over 90% of the omega-3 amount needed daily
Source of (in descending order): omega-3, manganese, copper and tryptophan
Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
Enhance proper sleep as they are a source of natural melatonin