All green leafy vegetables have few calories, yet are full of nutrients. If appropriately prepared (raw or mildly cooked), they will bring amazing health benefits to your body. Anti-aging, anti-inflammatory, anti-cancer, are only a small amount of their health benefits. Actually, “because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast, and skin cancer. These same antioxidants have also been proven to decrease the risk of heart disease.” (source: www.ars.usda.gov)
Recipe CardDifficulty: Easy
Avocado – 80g / 1/2 avocado, cut in cubes or slices
Carrots – 50g / 1/2 small, shredded, or finely cut
Cucumbers – 50g / 1/3 medium, cut in cubes or circles
Peppers – 30g / 1/2 medium, cut in squares or slices
Kale (or other leafy greens like spinach, lettuce) – 60g / 1 cup
Cabbage – 70g / 1 cup shredded or finely chopped
Olives – 15g / few small, pitted
- Dressing option 1
Lime juice (or lemon juice) – 10g / squeezed from 1/2 lime
Olive oil – 10g / 1 tbsp
Vinegar – 10g / 1 tbsp
Salt – 1g / 1 pinch, to taste
- Dressing option 2 (Balsamic Vinaigrette) – for 1 portion
Olive oil – 14g / 1tbsp
Balsamic vinegar – 1 tsp
Dijon mustard – 1 tsp
Honey – 1 tsp
Garlic – 1 small clove
Salt and pepper to taste – usually, a sprinkle
- Wash and remove the stems from the Kale with a knife. Cut or tear the leaves by hand and put them in a deep bowl. Sprinkle 4-5g of olive oil and massage the kale with your hands.
- Cut or grate the carrots, the cabbage, the cucumbers, and the peppers and put them with the leafy vegetables.
- Peel (scoop out) and cut the avocado into cubes
- Add the olives and the avocado as well
- Prepare dressing from the lemon (or lime) juice, olive oil, balsamic vinegar, and honey (optional). Mix well and add to the bowl of vegetables
- Mix all ingredients well. Enjoy!
- Nuts and Seeds – add some crunch to this already rich salad. Add walnuts, sunflower or pumpkin seeds, almonds, etc. Roasted or raw – your choice.
- You can substitute the green leafy vegetables. You can use spinach, kale, nettle, lettuce, etc.