Friday, October 24, 2014

Seven Layer Salad

We eat a large main dish salad every day, usually for lunch.

Tossed Salad

7 Layers

beans and rice
nuts and seeds

In a large bowl, layer on at least one food from each of the categories.
Add dressing and toss.  

green - iceberg, romaine, red or green leaf lettuce, spinach

starch -  beans such as black, kidney, garbanzos,
               if using canned beans, rinse and drain first
               grains such as brown rice, quinoa or corn
               potatoes chunks of baked or boiled potatoes
               if desired, warm the starch layer before adding to salad

vegetable - shredded carrots, zucchini, sliced cucumbers or any other veggies

cruciferous - raw broccoli, cauliflower, shredded cabbage, kale, sliced radishes

fruit - tomatoes, grapes, raisins, dried cranberries, avocados

nuts/seeds - raw almonds, walnuts, pecans, sunflower seeds, sesame seeds,
                     unsweetened shredded coconut

dressing - your favorite healthy salad dressing

lettuce, black beans, brown rice, carrots, broccoli, red grapes, nuts

Enjoy at least one big salad every day!

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