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The 10 Ingredient Salad

Updated: May 3, 2023

When eating your body looks for sustenance for energy and nutrition for health. Once reached your stomach stops sending the brain hunger signals. This also occurs after roughly 20 minutes of eating.

When looking for a variation of foods I like to make the 10+ ingredient salad. By doing this you will get all sorts of vitamins and minerals into your diet.

The simple ingredients to get you there are your leaf lettuces, cucumber, tomatoes, peppers and red onions. Added to this can be any of your favorites:

  • Arugula

  • Watercress

  • Kale

  • Spinach

  • Sprouts

  • artichokes

  • spring mix

  • broccoli

  • Carrots

  • Cabbages

  • hearts of palm

  • olives

  • mushrooms

  • and so on....

Try to add everything you can and you will be full. I actually use a family size bowl to make my salad when it is a meal.

Here are some ideas to break the monotony:

  • Try different natural bought and home made dressings.

  • Make various home made dressing with 10+ ingredients including different vinegars and olive oil - Just load it up and figure out what you like

  • Each week try different salads. I like to make a beets and onions salad on arugula, kale and watercress.

  • Add in fruits like sliced oranges, apples, blue berries, raspberries, figs etc.

  • Some days I just love to have tomatoes and cucumbers with Russian dressing

  • On Sundays make a marinated veggies bowl and add that to salads the next few days.

  • Add left over dinner meats and salmon to the top

  • Add seeds like sunflower, toasted pumpkin etc.

  • Add nuts like walnuts or pecans

  • Put all your veggies and salads on a cutting board and make a chopped salad with a big knife

Be creative and try to hit that 10+ number for a variation of nutrition. Scroll down for ideas!

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