Formula for A Salad | The Ultimate Detox Salad Recipe
Posted on 22 March 2019 by Leonie Satori
It goes without saying, that salads tend to get a bit of a bad rap, but this simple detox salad formula will keep you enthusiastic about eating good, nutritious food. I created this formula for salad while completing a month long, slow detox several years ago. It is designed to keep you nourished and able to remain working and mentally or physically active while detoxifying, without contributing to your toxin load.
Maybe it was that episode of the Simpsons, where Homer and Bart taunt Lisa with their 'you don't win friends with salad' ditty, or maybe some people have never had a decent salad. Far beyond iceberg lettuce, cucumber and unripe tomatoes, a salad can contain a range of different ingredients. A salad is essentially a cold dish of raw or cooked vegetables with a dressing, it can also contain fruits, nuts, seeds, legumes, grains, dairy products or meats.
The other end of the salad spectrum is the Caesar salad, with lashings of mayonnaise and greasy croutons, which will invariably blow your caloric quota for the week. This kind of salad can also leave you feeling bloated and queasy, that's not to say all Caesar salads are bad though. Those unfamiliar with making salads at home will find this detox salad recipe easy to follow. You can include additional ingredients if necessary to make it a little more hearty or to taste.
So, somewhere between boring salad and oily overdressed salad, there are a whole bunch of other options for salad ingredients. This particular formula for a salad is devised more specifically for those wanting to encourage their body's natural detoxification processes by eating lighter, more easily digestible foods.
You will notice that this recipe does not include nuts, seeds, dairy products or red meat as these tend to be heavy for digestion and will impede natural detoxification. Easy to digest protein foods are included in this recipe to ensure that this salad is more of a meal than a side-salad and while I have included some animal proteins as an option, I suggest sticking to plant based protein if you want to encourage better detoxification processes.
1 cup of roughly chopped green leafy vegetables
Herb greens: parsley, coriander, chives, rocket, mustard greens, dandelion greens
Nutritious greens: cos lettuce, endives, gourmet lettuce, mesclun mix, kale, spinach or sprouted greens (alfalfa, mung beans, lentils etc.)
1 cup of chopped raw vegetables of varied colours
Red, orange & yellow coloured vegetables: capsicum, tomatoes, carrots, radishes or pumpkin
Green, white & purple coloured vegetables: snow peas, green beans, celery, cucumber, fennel, zucchini, beetroot, peas, red cabbages, purple carrot or red onion
1 handful of vegetable or light animal protein
Vegetarian protein: chickpeas, lentils, red kidney beans, sprouted beans, butter beans, cannelini beans, broad beans, adzuki beans, black-eyed peas or tempeh
Animal protein: salmon, organic chicken, sardines, turkey breast, tuna or organic free-range eggs
1/4 cup of pre-cooked whole grain
Brown rice, quinoa, millet, buckwheat, amaranth or wild rice
1 tablespoon of good quality oil
Extra-virgin olive oil, black sesame oil, flaxseed oil, Udo's oil, hempseed oil or MCT coconut oil
1 - 2 teaspoons of fresh citrus juice or good quality vinegar
Lemon juice, lime juice, apple cider vinegar or balsamic vinegar
Combine all ingredients in a large bowl, find a quiet place to sit and enjoy eating your healthy and nutritious salad.
Simple, wholesome ingredients make this salad a meal in itself, if you are detoxing or just focusing on eating lighter meals, this is the ideal formula to satisfy your taste buds and your tummy, without breaking your health routine. I like to include this type of salad as a light meal at night in Summer, it can be changed and adapted to in season vegetables and altered according to your taste. I would love to hear your experiences with using this formula for a salad.
About the Author
Leonie is a Naturopath & Medical Herbalist with a passion for good food, healthy living and of course, herbal medicine. When she is not consulting in her Naturopathic clinic in Lismore or blogging about nutrition, Ayurvedic Medicine or natural health, she is studying yoga, growing her own herbs and vegetables or quietly walking in the natural bush land in Northern Rivers NSW.
Contact our health centre in Lismore to book an appointment with Leonie in our naturopathic clinic.