SUPER SALAD! Fast, Easy and Packed With Nutrition
This Super Salad Is Fast, Easy and Packed With Nutrition
As an American, you’re part of an amazing group. American workers have boosted their productivity by 80% since 1979. And maybe you’ve been working too hard. Because Americans only take half their vacation days. And when you take vacation, chances are you take work with you.
In other words, Americans like you are busy. Often too busy to eat well. Fast food is often the answer when you’re that busy… but it’s not healthy. That’s why I’m sharing this super salad. It’s fast, easy, and packed with nutrition.
Nutrition like 80% of your daily protein requirement… loads of vitamin A, C, and K… 14% – 71% of your needs for B vitamins… and from 30% – 84% of your needs for every essential mineral except calcium.
All this for 575 – 600 calories… and barely 10 – 15% of the daily value for carbs. Plus, it delivers significant amounts of nutrients like lycopene, lutein, and zeaxanthin.
Here are all the ingredients- which you can prepare in advance:
• 1 cup chopped kale
• ¼ cup chopped green pepper
• ¼ cup chopped red pepper
• ½ cup chopped tomato
• ½ cup shredded carrot
• ¼ cup chopped onion
• 1 oz. dried pumpkin seeds (unsalted)
• 1 oz. crumbled feta cheese
• 3 oz. skinless, boneless chicken breast, chopped
• 1 tbsp extra-virgin olive oil
• 1 tbsp balsamic vinegar
• Herbs/spices as desired
Combine the oil and vinegar with your chosen herbs/spices and set aside. Spread the kale across a plate, combine the other ingredients, and spread them across the kale. Drizzle the oil and vinegar mixture across the top of your salad… and then enjoy!
If you find kale too bitter, try “baby kale.” These young kale leaves pack a huge nutritional punch, but are less bitter than mature kale. You’ll get more than a day’s worth of antioxidant vitamins A and C… a bounty of vitamin K to boosts bone health… plus loads of magnesium, phosphorus, and other key minerals.
If you’re worried about blood sugar, this salad barely registers on the glycemic index.
This super salad is a little weak on vitamin B12 (14%), pantothenic acid (17%), and vitamin D (0%). And it only delivers about 22% – 28% of your daily need for calcium. But keep in mind it’s just one meal. And the only foods naturally high in vitamin D are oily fish and egg yolks. (That’s why you need exposure to sunlight.)
One other concern may be the high level of vitamin K. A one-cup serving of kale contains almost 7 times your daily requirement. Swapping out the kale for a cup of baby spinach leaves lowers the amount of vitamin K by more than 2/3.
Using baby spinach also lowers the levels of vitamins A and C… but still delivers far more than a day’s worth. And you actually get more folate – a key B vitamin.
Most importantly, you can get all this nutrition in just a few minutes if you prep your ingredients ahead of time. It’s a filling – and delicious – meal. All for about 600 calories.
Don’t worry about not feeling satisfied. The protein in the chicken, cheese, and pumpkin seeds will help you feel full longer. Plus there’s enough fat to add lots of flavor without going overboard
The point is you don’t have to settle for fast food. You can enjoy a delicious meal that leaves you satisfied… and satisfies your nutritional needs. All without the countless empty calories in a typical fast food meal.
And, believe me, it tastes a lot better than fast food, too.
Yours in continued good health,
Best Life Herbals Wellness Team
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