Gorgeous Green & Red Garden Salad – (Vegan/Vegetarian/Raw/Organic/Gluten Free)

Fresh & Fruity Frilly Lettuce Salad
82 Lunch from our garden
When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:


INGREDIENTS:
2 handfuls of Organic Green Salad – Leaves of Rocket, Arugula, Baby Beet, Chickweed, Lettuces, Baby Silverbeet, etc.
4-6 Organic fresh Strawberries, cut in halves or quarters
2 medium Organic Tomatoes, cut into wedges
1 handful of Organic dried Cranberries
1 stalk Organic fresh Celery, finely sliced (also use leaves)
1/2 Organic Brown Onion (or Green/Spring Onion), finely sliced
1 bunch Organic fresh Parsley, cut finely

optional extras:
Ground Szechuan Pepper & Sea Salt to taste

dressing:
1 Tbsp. Organic Extra Virgin Olive Oil
1 Tbsp. Organic Apple Cider (with “mother”)
1 Tbsp. of Seaweed pieces
Squeeze of Organic Lime Juice

Mix all main ingredients together gently and then drizzle dressing over the top. Serve chilled.
48 Haul of huge StrawberriesIMG_5692113 Great haul of Lettuce from Mesh garden

Main Ingredients – Nutritional breakdown

SALAD GREENS (the amount of nutrition will alter depending on type – but all are extremely beneficial)
– Phosphorus
– Protein
– Calcium
– Potassium
– Manganese
– Magnesium
– Iron
– Folate
– Vitamins A, B1, B2, B6, C, K
– Fibre

STRAWBERRIES
– manganese
– copper
– iodeine
– folate
– potassium
– phosphorous
– magnesium
– Vitamins B7, C
– anti-inflammatory
– antioxidant
– fibre

TOMATOES
– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol

CRANBERRIES
– calcium
– potassium
– phosphorous
– magnesium
– Vitamins A, C & E
– fibre
– thought to be useful for treating and preventing UTI’s

CELERY
– folate
– potassium
– molybdenum
– flavonoids
– antioxidants, especially when raw or lightly steamed
– Vitamin K
– anti-inflammatory
– fibre

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds (only when raw)
– fibre

PARSLEY
– folic acid
– iron
– carotene
– copper
– manganese
– Vitamins A, B12, C & K
– reduces blood pressure
– anti-inflammatory
– the essential oils are cancer preventatives
– fibre
(**note: those with existing kidney or gall stones should restrict their parsley intact)

ORGANIC EXTRA VIRGIN OLIVE OIL
Omega’s 3 & 6
– healthy saturated plant fats
– oleuropein (helps with cholesterol)
– Vitamins E & K
– anti-inflammatory

ORGANIC APPLE CIDER (with “Mother”)
– potassium
– amino acids
– antioxidants
– proteins
– enzymes
– friendly bacteria
– acetic acid
– lowers blood sugar

SEAWEED FLAKES (the amount of nutrition will alter depending on type – but all are extremely beneficial)
– protein
– calcium
– iron
– iodine
– sodium
– phosphorous
– magnesium
– Vitamins A, B1, C & E
– fibre

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

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