This is the salad I had for dinner the evening before I began a 3 week juice programme in what turned out to be a relatively mild January. Given that I’ve scheduled this post for March, it is probably snowing outside, but hopefully the sun has begun to appear and remember …
Salad isn’t just for Summer!
There is nothing wilted or boring about this salad, it has a satisfying crunch and crispness plus it takes no time to put together. It is nutrient-dense, fibre-rich and has a variety of colours, providing a wide range of protein, vitamins, minerals and healthy fats.
Black beans are a great vegan source of protein and they make this salad very filling. ( See Vegan Black Bean & Walnut Veggie Burger and Red Lettuce & Black Bean Protein Salad for more information on the health benefits of black beans plus recipes).
The grapes add some sweetness and the resveratrol which gives them their colour is reputed to be anti-ageing and heart-healthy. They also make a nice contrast with the spring onions, which contain prebiotics – these promote a healthy gut environment in which beneficial probiotics can grow. (Tiger nuts are also good sources of prebiotics).
The Greens provide protein, iron, B vitamins, antioxidants, minerals, and aid digestion.
Celery is a good source of potassium, needed for a healthy circulatory system, B vitamins, Vitamin A, Vitamin C , fibre and vitamin K, required for blood clotting and good bone health.
Hemp seeds are rich in protein, B vitamins and healthy fats. (See Shelled Hemp Seeds: Superfood or Psychogenic?! for the full lowdown on these nutrient-dense seeds).
You can add baby tomatoes too if you like, I omitted them because I don’t eat nightshade foods (reputed to increase inflammation and aggravate skin and joint conditions).
Vegan, Gluten-free, Nut-free and Organic where possible.
Half a tin Black Beans, rinsed
Mixed Rocket, Watercress and Spinach, washed
Celery, washed and chopped
Shaved Carrot (washed with peel left on)
Spring onions, chopped
A few Sugar Snap Peas, washed and trimmed
1 Tbsp Raw Shelled Hemp Seeds, sprinkled on
Broccoli, shredded and sprinkled on
Red Grapes, washed
Tamari and Organic Virgin Olive Oil Dressing
Arrange as creatively as you can, digestion begins with the eyes.
Copyright: Chris McGowan