Fresh green chef salad is an important part of a good detox, especially in the warmer months of the year. But we eat salads year round and we don’t mean iceberg lettuce, carrots and tomatoes with Ranch dressing.
The base of your clean green chef salad is…greens! There are so many to choose from. Greens are great purifiers. They work specifically to support your liver and help usher toxins and fat out of your body. The darker the green, the more nutrients packed inside. Greens, most people are surprised to hear, also have protein.
Choose greens that look healthy and alive with a good green color. Bitter and spicy greens are the most detoxifying. You may want to mix mild and bitter greens together for awhile as you develop a taste for them. But if you like bitter, then go for it!
The Greens
Mild Greens:
- Green or Red Leaf Lettuce
- Romaine Lettuce
- Baby Greens
- Spinach
- Chard
- Kale
- Beet Greens
- Cabbage
Bitter or Spicy Greens:
- Arugula
- Dandelion
- Radicchio
- Watercress
- Sorrel
- Endive
- Mustard Greens
- Lamb’s Quarter
- Collard Leaves
Herbs:
- Parsley
- Basil
- Dill
- Cilantro
- Mint
Sea Greens:
- Dulse Flakes
- Kelp Flakes
- Soaked Wakame
- Soaked Hijiki
- Soaked Arame
Sprouts:
- Alfalfa sprouts
- Broccoli sprouts
- Bean sprouts
- Clover sprouts
- Radish sprouts
Once you’ve got a good bed of greens, it’s time to dress it up with some delicious fresh vegetables. Each of the different color vegetables provide a different set of micronutrients and antioxidants. Just like with greens, the most powerful ones are the most colorful.
Yellow and Orange vegetables provide beta carotene and high levels of Vitamin A. Red and Purple vegetables are packed with special disease preventing antioxidants, called anthocyanins. White vegetables are great detoxifiers because they strip away excess fat and mucous from your body. And green vegetables are loaded with chlorophyll and vitamin C. Make a rainbow salad to receive the most health promoting and detoxifying properties you can.
The Vegetables
Yellow/Orange Vegetables:
- Carrots
- Summer Squash
- Golden Beets
- Yellow Bell Pepper
- Squash or yams (cooked or raw)
Red/Purple Vegetables:
- Tomatoes (fresh or sun dried)
- Red onions
- Red Beets
- Red Cabbage
- Red Bell Pepper
- Chili Peppers
White Vegetables:
- Daikon Radish
- Radish
- Burdock Root
- Yellow onion
- Garlic
Green Vegetables:
- Celery
- Cucumber
- Zucchini
- String Beans
- Edamame
- Fresh Peas
- Broccoli
- Tomatillos
- Green Bell Pepper
- Jalapeno
Healthy fats and high quality proteins will make your salad more satisfying and more deeply nourishing. Healthy fats and protein give you sustained, balanced energy that lasts throughout your day.
Essential fatty acids balance your hormones and nervous system while improving the health of your cells. Plant based protein is easily digested and provides enduring energy. Top off your salad with avocadoes, olives, nuts, seeds and/or a healthy dressing to incorporate these healthy qualities and make your salad more satisfying.
The Fats and Proteins
- Avocadoes
- Olives (sun-dried are best)
Nuts, Seeds and Powders:
- Raw Sunflower Seeds
- Raw Pumpkin Seeds
- Soaked Almonds
- Raw Pecans
- Raw Walnuts
- Ground Hemp Seeds or Hemp Protein Powder
- Flax Seeds or Flax Meal
Dressings:
- Lemon Tahini Dressing
- Flax Oil and Lemon Juice
- Olive Oil and Balsamic Vinegar
- Super Pesto (thinned to a dressing)
- Ume Plum Vinegar
Fresh organic, edible flowers also make a lovely addition to your salad. If you are fortunate enough to have access to any of the flowers listed below, try adding them to your salad. Their delicate flavors and extraordinary beauty are perfect additions to your rainbow in a bowl.
The Flowers
- Chamomile
- Geranium
- Marigolds
- Nasturtium
- Pansy
- Rose Petals
- Rosehips
- Squash Blossoms
- Strawberry Leaves
- Violet
Fresh green chef salad is an important part of a good detox – it should be loaded with nutrients and a wide variety of fresh ingredients. A big salad makes a great meal all on its own.