Here is the salad we posted recently with one of our favorite dressings:
Tomato Walnut Chia Seed Dressing:
2 cups chopped tomato (360 g)
½ cup soaked sundried tomatoes (27 g)
1 soaked medjool date (pit removed) (24 g)
1 tsp. chia seeds (3 g)
¼ cup walnuts (25 g)
¼ tsp. rosemary (optional and not included in nutrient analysis)
And here is the recipe for the salad:
10 cups torn romaine lettuce (470 g)
3 cups chopped dandelion greens (165 g)
1.5 cups grated cucumber (170 g)
1 cup grated carrots (110 g)
1 cup grated yellow summer squash (149 g)
0.5 cup chopped tomato (90 g)
2 ounces of sunflower microgreens (56 g) (about 2 cups)
Sprinkle of chopped mango (optional and not in nutrient analysis)
Nutrient analysis of salad and dressing:
| Adult DRIs – not including pregnancy, lactation, or children | ||
| Vitamin B1 | 1.5 mg | 1.1 mg for women, 1.2 mg for men |
| Vitamin B2 | 1.5 mg | 1.1 mg for women, 1.3 mg for men |
| Vitamin B3 | 12.3 mg | 14 mg for women, 16 mg for men |
| Vitamin B5 | 3.4 mg | 5 mg for both men and women |
| Vitamin B6 | 2.2 mg | 1.3 mg for both 50 and under, 1.5 women over 50, 1.7 men over 50 |
| Choline | 211.5 mg | 425 mg for women, 550 for men |
| Folate | 946 mcg | 400 mcg for both |
| Vitamin C | 199 mg | 75 mg for women, 90 mg for men |
| Vitamin E | 12.5 mg | 15 mg for both men and women |
| Calcium | 789 mg | 1000 mg women 19-50, men 19-70, 1200 mg women 50+, men 70+ |
| Iron | 34.4 mg | 18 mg pre-menopausal women 8 mg for men and post-menopausal women |
| Magnesium | 424 mg | 310 mg 19-30 year-old women 320 mg 31+ year-old-women 400 mg 19-30 year-old men 420 mg for 31+ year-old-men |
| Potassium | 5477 mg | 2600 mg for women, 3400 mg for men |
| Selenium | 31 mcg | 55 mcg for both women and men |
| Zinc | 5.9 mg | 8 mg for women, 11 mg for men |
We think of dressings as being nutritional extra credit, which is why we love to make thick, hearty dressings with raw whole pant foods. If you compare the nutrient content of this salad and dressing to the salad alone from our post from one week ago, you can see the nutrient difference made by the addition of this dressing! And we love the flavor the dressing adds to the salad.
In this salad and dressing we have 100% of the DRIs for Vitamins B1, B2, B6, Folate, Vitamin A RAE, Vitamin C, Iron, Magnesium, and Potassium. We have 50% of the DRI for choline, 69% of the DRI for Vitamin B5, 83% of the DRI for Vitamin E, 66% of the DRI for Calcium for women 51+ and men 70+ (79% for women 19 – 50 and men 19 – 70), 57% of the DRI for selenium and 73% of the DRI for women (54% for men).
Enjoy!
