If you have read Dr. Greger’s book How How Not to Die then you know about the daily dozen checklist or the list of foods he suggest we eat daily for ultimate health. He suggest these because they all contain different yet important nutrients.
I created this salad with the daily dozen list in mind hence naming it The daily dozen salad. I wanted a way to make sure I was hitting everything on the list so I created this salad as a way to know that in one meal I can get in at least one serving of every item on the list. This salad is full of flavor, color (yay antioxidants) and will leave you feeling satisfied. The best part is that you can modify this basic salad recipe by swapping out ingredients within the same category like switching your green from spinach to arugula to create a new version of a daily dozen salad.
My whole food plant based daily dozen salad starts with a bed of spinach and kale. I love quinoa on a salad so that is my go to whole grain. I also love me some chickpeas or garbanzo beans, call them what you will. Add blueberries and apples which bring a sweetness and a little crunch. Carrots & beets bring some color & texture if you spiralize them like I did. I made a dressing with flaxseed, tahini, lemon, tumeric & other spices. Then to finish my salad off I sprinkle on some hemp seeds.
The Daily Dozen
Beans – black beans, butter beans, cannellini beans, chickpeas, edamame, peas, lentils, pinto beans. tempeh, etc.These are all amazing choices for a salad, try roasting your chickpeas for an extra crunch.
Berries- acai, blackberries, blueberries, cherries, grapes, cranberries, raspberries, strawberries, etc.If its not berry season dried cranberries are a great salad option to have on hand.
Other Fruit– apples, avocado, bananas, melon, dates, kiwi, lemon, oranges, peaches, pineapple, etc.Not feeling super fruity add some avocadoor use dates to sweeten your dressing.
Cruciferous Vegetables– arugula, bok choy, broccoli, brussel sprouts, cabbabe, cauliflower, collard greens, kale, radishes, turnip greens, etc.If you want a more leafy salad stick with kale or greens but chopped brussel sprouts or kale blend in the mix well too.
Greens– arugula, beet greens, kale, mustard greens, spinach swiss chard, etc.So many good choices you really can go wrong when you pick a green.
Other Vegetables– asparagus, beets, peppers, carrot, corn, garlic, mushrooms, onions, potatoes, squash, tomatoes, etc.Use what ya got!
Flaxseeds– golden or brownSprinkle them on top or incorporate into your dressing.
Nuts and Seeds– almonds, cashews, chia seeds, hazelnuts, hemp seeds, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, etc.Nuts are perfect for the base of a dressing and seeds add a great crunch sprinkled on top.
Herbs and Spices– basil, chili powder, cilantro, cinnamon, curry powder, dill, garlic, ginger, nutmeg, oregano, paprika, peppermint, turmeric, etc.Why pick just one.
Whole Grains– barley, brown rice, buckwheat, millet, oats, quinoa, rye, whole-wheat pasta, wild rice, etc.Stick with rice or quinoa, i’m not sure oats on salad is the best move.
To make it quicker to assemble your salad and get to the eating it part you can do some meal prep ahead of time. Cook your quinoa or other whole grain the night before and store in a container as this will take the most time. You can also prep your fruits and veggies by washing and cutting them; then all you need to do is grab a handful to add to your salad. Even the dressing can be made ahead of time as it will be good for a few days in the fridge. To make it easier I like to buy the pre washed and chopped kale to save myself a little prep work.
Daily Dozen Salad
CourseSalad
CuisineVegan
Keywordoil free, whole food plant based
Servings 2
Ingredients
- 1cupcooked quinoa
- 2tbspground flaxseed
- 1/2tspturmeric
- 1tspgarlic powder
- 1/2tsponion powder
- 1/2tspblack pepper
- 1/2lemon
- 2tbsptahini
- 6tbspwater
- 2cupskale
- 2cupsspinach
- 1cupchickpeas
- 2apples
- 1cupblueberries
- 1/2cupshredded carrots
- 1/2cupshredded beets
- 2tbsphemp seeds
Instructions
Cook your quinoa per package instructions. Use about 1/3-1/2 cup dry quinoa.
In a small bowl mix flaxseed, spices, juice from lemon, tahini and water. Add more water for a thinner dressing consistency. Store in fridge for at least 10 minutes to chill.
Wash your fruits and vegetables. Drain and rinse chickpeas. Chop kale if not pre chopped. Chop apple into small cubes. Shred or spiralize 2 carrots and 1 beet to get about 1/2 of each.
Assemble your salad with a handful spinach & a handful of kale as base (at least a cup each). Add quinoa, fruit and veggies. Drizzle on your dressing. Sprinkle with 1 T of hemp seeds.
If you are looking for more daily dozen recipes I highly suggest the How Not to Die Cookbook.
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I’d love to hear how you enjoyed your Daily Dozen salad or what daily dozen combinations you made for your own daily dozen salad. Share your photos with me on Instagram @emilyhappyhealthy
