Vitality Salad: A Holistic Approach to Gut Health
Welcome back to another scrumptious edition of our blog, where we're taking the Vitality Salad to a whole new level! Initially introduced to me by my mentor, naturopath Christian Limoges, this salad has stood the test of time as a go-to dish for gut health and overall vitality. The core philosophy behind it is simple yet profound: eating a diverse range of raw vegetables and fruits can boost your health and energy levels.
Effortless Meal Prep for a Healthy Lifestyle
I often dub this my "Ultimate Fusion Salad" because it welcomes any veggies lurking in your fridge. Prepping ahead is the key! I usually shop for a variety of greens over the weekend, wash them immediately, and spin them dry. That way, they're ready for action all week long. As a life hack for a healthier lifestyle, consider dedicating your Sunday evenings to prepping the week's salad greens and dressings. It makes it easier to stick to a balanced diet when nutritious options are readily available.
Mix & Match for Flavor and Nutrition
Seasonal offerings are the best! In the summer months, for example, visiting local farmers markets can expand your options. Generally, my greens base consists of romaine, curly lettuce, arugula, and kale. Each green pairs well with specific dressings: Kale, for example, thrives with creamier mixtures and benefits from a good massage before mixing.
Pro Tip: Don't toss those kale stems; freeze them for use in smoothies or vegetable broth. Sustainability matters!
Modular, Yet Balanced
The standard template includes 2-3 types of leaves, 3-4 vibrant veggies, a handful of microgreens, and a source of plant-based protein like sprouted lentils. Additional favorites of mine are avocado (for those healthy fats) and hemp seeds, rich in plant-based Omega-3 fatty acids. You can also toss in some sunflower seeds, pepitas, or home-sprouted alfalfa, broccoli, or radish sprouts for extra crunch and nutrition. Don’t be shy to get creative with it - I am including lots of salad photos at the bottom of the post for inspiration.
Why "Eating the Rainbow" is More Than Just a Catchphrase
From a Scientific Standpoint:
When we talk about "eating the rainbow," we're actually delving into a powerful nutritional concept supported by science. Each color in fruits and vegetables signifies the presence of specific phytonutrients, vitamins, and minerals.
Red foods like tomatoes are rich in antioxidants like lycopene, which has been linked to a reduced risk of certain cancers.
Orange and yellow foods like bell peppers and carrots are packed with vitamins like Vitamin C and other antioxidants that promote immune health and vision.
Green foods offer chlorophyll, folic acid, and other vital nutrients that can aid in detoxification and cellular repair.
Blue and purple foods like blueberries contain anthocyanins, which are known for their anti-inflammatory and anti-cancer properties.
White and brown foods, such as onions and garlic, contain allicin, which has multiple health benefits including anti-inflammatory and antimicrobial effects.
By incorporating a spectrum of colors into your diet, you're essentially creating a well-rounded nutritional profile that addresses a multitude of health concerns. It's like personalizing a multi-vitamin in the most natural way possible!
From a Holistic Perspective:
Holistically, "eating the rainbow" aligns with the ancient concept of balancing one's energy or "chakras" through food. Each color correlates with different energy centers in the body, and eating a variety of colors can bring emotional, physical, and spiritual balance. For instance, red foods are believed to stimulate the root chakra (associated with grounding), while green foods resonate with the heart chakra (linked to love and compassion). So, this approach not only nourishes your body but also aims to balance your energies, adding a layer of wellness that transcends the physical realm.
Customize Your Caloric Intake
Feel free to add a grilled organic chicken breast, or cup of cooked, cooled quinoa on days when your caloric needs are higher—say, after an intense cardio session. Chicken breast is a lean source of digestible protein, whereas quinoa provides extra calories and energy without compromising the salad's nutritional balance.
The Go-To Dressing for Any Occasion
For the revitalized Vitality Salad, I stick with a dressing that's both flavorful and wholesome. Prepare a big batch, store it in a mason jar, and let it come to room temperature before dressing your salad.
Recipe
For The Salad:
3 cups Mixed Salad Greens (Arugula, Romaine, Spinach, etc.)
10 Cherry Tomatoes, halved
1 Bell Pepper, diced
1/2 Red Onion, thinly sliced
1 Apple, diced
1 cup Sprouted Lentils or your choice of protein
1 handful Pea Shoots
1 handful Sunflower Sprouts
1 tsp Hemp Seeds
1 small handful sprouted pumpkin seeds
1 small handful sprouted sunflower seeds
1 tsp dulse flakes
1/2 Avocado, sliced
2-3 strips of uncured organic sugar-free bacon, crumbled
For The Dressing:
2 tbsp Extra-Virgin Olive Oil
1 tbsp Apple Cider Vinegar
1 tsp Dijon Mustard
1 tsp Maple Syrup
1/2 tsp Garlic Powder
Sea Salt and Freshly Cracked Pepper, to taste
Directions
Combine all salad ingredients in a large mixing bowl.
In a separate bowl, whisk together all the dressing ingredients.
Add the dressing to the salad and toss well to combine.
Serve immediately and enjoy your journey toward vitality!
There you have it—a revamped version of the classic Vitality Salad, designed to cater to your modern, holistic needs while maintaining its timeless appeal. I am including some pictures below of iterations of this salad over the years. Happy eating!
