Or more specifically, what is in our salad. 🙂 Here are the ingredients and nutrients found in a super-sized salad with dressing that Rick and I enjoy regularly. We like to change the ingredients in the salad and use different dressings for variety.
Garden Vegetable Salad
Romaine lettuce – 8 cups ripped
Frisée greens – 3 cups chopped
Dandelion greens – 4 cups chopped
Jerusalem artichokes – 1 cup peeled and sliced
Tomato – 1 cup chopped
Cucumber – 1 cup chopped
Carrots – 1 cup grated
Combine ingredients in a large bowl.
Salad Dressing Recipe
Lemon juice – 2 tablespoons fresh squeezed
Yellow summer squash – 1 ½ cups chopped
Red bell pepper – ¼ cup chopped
Almonds – 2 tablespoons
Sesame seeds, unhulled – 1 tablespoon
Chia seeds – 1 teaspoon
Pour lemon juice into a blender, such as a Vita-Mix, add chopped squash and red bell pepper. Blend until smooth. Add almonds and sesame seeds and once again, blend until smooth. Add chia seeds to mixture and blend until smooth.
| Salad + Dressing | Adult Daily Requirements | |
| Calories | 611 | |
| Protein | 27.26 g | |
| Vitamin B1 | 1.38 | 1.1 – 1.2 mg |
| Vitamin B2 | 1.63 | 1.1 – 1.3 mg |
| Vitamin B3 | 9.18 | 14 – 16 mg |
| Vitamin B5 | 3.72 | 5 mg |
| Vitamin B6 | 1.93 | 1.3 – 1.7 mg |
| Folate | 953.29 | 400 mcg |
| Vitamin C | 347.56 | 75 – 90 mg |
| Vitamin E | 16.29 | 15 mg |
| Calcium | 932.01 | 1,000 – 1,200 mg |
| Iron | 18.19 | 8 – 18 mg |
| Magnesium | 336.51 | 310 – 420 mg |
| Potassium | 4427.69 | 4,700 mg |
| Zinc | 6.11 | 8 – 11 mg |
There are significant amounts of nutrients in these recipes, considering that the total calories for the salad and dressing are only 611! The daily values for several nutrients have been achieved in these two recipes and the protein content is notable.
Here is a simple alternative salad dressing for those of you who enjoy fruit:
Mango lemon dressing
One mango, peeled and pitted
One lemon, peeled with seeds removed
Combine ingredients in blender and blend until smooth.
What ingredients do you enjoy in your salad?
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