Basic salad
This is an everyday salad we eat most days for lunch as an accompaniment to chicken, smoked fish, a bean or pulse salad or a boiled egg or two. The main thing about a salad is it needs to be 100% raw, take up at least 50% of your plate, and is multi-coloured to ensure a great range of energy-giving nutrients. I threw in some blanched peas here, because I love them, but you don’t have to.
For 1:
A 2-hander handful of raw greens torn up: choose from rocket, chicory, lettuce, endive, radicchio, organic baby spinach,nasturtium leaves, watercress, pea shoots etc.
1 large tomato or 5-6 cherry tomatoes , cut in bite size pieces
2 small spring onions or 1/4 small red onion, sliced thinly
1 small beetroot/carrot, peeled and grated or 1/2 a red/yellow pepper, sliced
1/4 soft avocado, cubed (optional)
5cm of sliced cucumber, courgette or celery
1 clove raw garlic, crushed (optional)
1. Throw everything in a bowl, add about 1 tbs virgin-oil based dressing (see my recipes for Mediterranean or Asian salad dressings if you need ideas) and toss until everything is coated with dressing.
2. Eat with some meat, fish, beans/pulses, boiled eggs or an omelette. Add stodge such as a baked sweet potato or some 100% wholemeal bread if you like, but if you want to lose weight, not in the evening.
Why this recipe is good for you:
Fresh raw vegetables, especially when organic, are packed with vitamin C and biofoavonoids. These strengthen skin and connective tissue, speed healing and help prevent digestive disorders. You need vitamin C from raw foods, folic acid from dark green leafy veg (eg spinach, chard, broccoli), and bioflavonoids to help maintain digestive wellness. Greens are also rich in magnesium, which helps you relax your mind and body. Getting into the habit of eating a salad every lunchtime is one of the best things you can do for your health. Veggies in your daily diet also give you a beautiful golden skin tone after 6-8 weeks, according to a study I quoted in one of my e-newsletters last year. If you want to receive my free report on digestive and skin health, and the monthly newsletter, simply go to www.annacollins.ie
