A salad for dinner? Is that really a big enough meal with everything you need? Absolutely. If done right, a salad can be a very filling entree, full of nutrients, healthy fats, protein and fiber. Everything you need for digestion and fuel. We've made a Clean Chef staple here, but there are literally thousands of possible combinations you could try, so make this one or use the guide below but don't feel bound to just these ones. Create your own amazing combinations and share with us in the comments, what your favorites are!
For Clean Cleanse and Gut serves 1
prep time: 10 minutes
Here's the salad we made, and a guide to more ingredients and combination possibilities below.
mixed greens, several handfuls for each person
2 stalks celery, chopped
1 small red onion, sliced
sardines, whole or diced up
olive oil and balsamic vinegar for a simple dressing
half a lemon, to drizzle over the top
If you're using a warm roasted vegetable, do that first, or use leftovers.
Grab a large bowl and toss in a few handfuls of mixed leafy greens. Add a few leaves of fresh herbs (parsley, mint, cilantro). Toss to incorporate and either transfer the greens to your serving plate or bowl or save the extra dishes and use the same one you're mixing it in!
Slice a celery stalk and medium sized carrot and add to the greens with some thinly sliced red onion and radish.
Add a handful of sauerkraut and a few sardines. Add the roasted parsnips (or whatever vegetable you have leftover).
Drizzle the mixture with olive oil and top with a big squeeze of lemon juice. Sprinkle with sea salt and garnish with some added nuts or seeds (like pepitas and walnuts) if you wish.
A Mix and Match Guide
Use a mixture/wide variety of Greens
this gives you the most nutrients possible and the ability to adjust for the seasons
Bitter Greens (mustard greens, dandelion)
Micro Greens (baby)
Edible Flowers (marigolds, nasturtium)
Dark leafy greens (things like kale, swiss chard, spinach) cooked, as they're easier to digest when steamed or quickly wilted.
Add a Fat
for necessary fuel and satiation
olive oil sesame oil
avocado slices (or oil)
cold water fish (salmon, sardines)
nuts and seeds
Get some Protein
fuel for those muscles and keeps blood sugar in check
cold water fish (sardines, salmon, kippers)
nuts and seeds
grilled fish, chicken, lamb
leftover burger or stir fry meat
Slice or grate a vegetable or two. Or three or four. . .
what's a salad without vegetables? Beets
Sprinkle some seeds
adds crunch and extra nutrition
Balance and Dress
a bit of liquid and balancing ties it all together
vinegar (apple cider or balsamic)
wheat free tamari
Optional: Add some Minerals
extra nutrition and crunch takes your salads to the next level
Add a leftover/side (or cook something right then to use)
a great way to add more flavor, use up leftovers and create a filling meal, mixing warm with
cooked beans or gluten free grains (millet, quinoa, brown rice)
salsa (if using nightshades)
Mix it all up and enjoy!
Really, anything goes. So experiment, mix it up and let us know what you come up with!