Salads

Salads are your best friend! Eat at least one Big Salad a day for a meal!

Note that here in the Caribbean, finding organic produce is almost impossible, unless you know a local farmer that practices organic farming, or if you grow your own produce. Everything we buy in the market or supermarket is exposed to some type of pesticides. Because salad is a raw meal, like a smoothie, it is important to prepare your vegetables in a way that reduces the amount of pesticides you are exposed to. Here are our recommendations to reduce food toxicity.

It is important to include as many vegetables and green leafy vegetables in your daily Big Salad.
Here is a list of options you can choose from to make the perfect salad meal:

Green leafy veggies:
A whole head of greens is recommended for a salad, but using a variety of types you can make up enough leaves.

Pakchoi/Bokchoy (3-4 leaves)
Lettuce (all types) (3-4 leaves)
Watercress (1 handful)
Kale (2 leaves)
Chard (2 leaves)
Spinach (1 cup)
Arugula (1 handful)
Sweet pepper (1/2 to 1 whole)
Green and Purple Cabbage (1 cup)
Sprouts or micro greens (1 cup)
dandelion leaves (1 handful)
Pimento (1-2)
Celery (1 stalk with leaves)
Parsley/Cilantro (1 bunch)
Chives (3 stalks)
Basil (1 bunch or 10 leaves)
Mint (1 bunch or 10 leaves)

Rainbow Veggies:
Eat all the vegetables of the rainbow daily to gain your vitamins and minerals!

Tomato (3)
Christophene/Chayote (1/2)
Cucumber (1-2)
Beetroot (1 small one or 1/2 big one)
Pumpkin (1/2 cup grated)
Zucchini (1/2-1)
Broccoli (3-4 sprouts of a head)
Okra (2-3)
Red onion (small piece)
Radish (3)

Nuts and Seeds:
Just a handful of nuts or a few dashes of seeds to boost your salad flavour!

Walnuts
Almonds

crushed cashews
Sesame seeds
Pumpkin seeds
Sunflower seeds
Chia seeds
Goji Berries


Here is a list of our favourite Salads and Salad Dressings!

Salad Dressings


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