The Layer Salad

Dear Reader;

I eat salad.

I eat so much salad that I am forced to come up with craziness in my salad bowl.  I get sick of the same ole.

So, on a day when I was really sick of the same ole, I came up with the layer salad.  I make many, many versions of this.  Here is my favorite as far as nutrient density, fuel and taste.  It is made with leftovers: veggies that I lightly stir fried the night before (al dente) and cauliflower rice.  IMG_4652


This salad is full of vitamins and nutrients.  The high content of leafy greens makes it full of Vitamins K and A, folate and Vitamin C.  The romaine lettuce even gives you a little dose of Omega-3, which we will take wherever we can get.

The water content in this salad bowl also gives it star quality.  Did you know we get most of our hydration from our foods??  Not our drinks.

There is a bit of probiotic benefit too, with the kefir giving you some of those powerful beneficial bacterial strains.  Most of us have an imbalance in our gut bacteria and anytime you can give it a boost, it’s a positive thing.

This bowl is a good source of Calcium, Vitamin D, manganese, iron and copper.

I gauge my own foods based on one question: is this giving my body nutrients?  The answer should be YES and this bowl provides nothing BUT nutrients.  This is one of those awesome post or pre workout meals that nourishes and satisfies.  Don’t skimp, make it HUGE!  Feel free to add more of any of the ingredients.

Layer each of these ingredients from the bottom of the bowl, up.

1 cup baby spinach

1 cup romaine lettuce, chopped

1 cup of sautéed zucchini, carrots, cabbage and kale

1/2 cup cauliflower rice

1/4 cup yogurt cucumber dressing (see below)

Because of the sautéed veggies making a sort of “seal” around the lettuce leaves, you can actually put the dressing on top, ahead of time and it doesn’t reach the bottom to wilt the leaves.  I packed this salad in the morning and ate it at lunch time and it was fine.

Yogurt Cucumber Dressing:

1/2 cucumber chopped tiny

1 cup organic kefir

1 teaspoon garlic

1 teaspoon dried dill

1 tablespoon lemon juice

1 tablespoon olive oil

salt and black pepper


Since I missed last weeks nutrient dense food posting, here is another great idea for lunch.  It doesn’t have to be eaten as a salad, all together.  Put a little bit of salad greens with your favorite vinaigrette on the side with your favorite vegetables chopped up.  Serve it with 2-tablespoons of your favorite humus.  Lunch doesn’t have to be complicated, only nutritious.

IMG_4479Pictured above clockwise: cucumber, jicama, heirloom tomatoes, snap peas, carrots, radishes from the farmer’s market and Cedar’s Garlic Lovers humus.

My kids love this kind of lunch.


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