The evening meal on Clean Gut is an Entree-Sized Salad. Learning how to transform a typical salad into a full meal is a skill that will pay dividends later on down the line. It is one of the easiest ways to create a nutrient-dense meal that is satisfying and easy to digest.
We want you to let go of thinking about your salad as a starter or as a supplement to your meal, and make it the main dish. An Entree-Sized Salad makes you feel good because it’s both satiating and satisfying.
The main reason most salads don’t do the job is because they are not layered enough and big enough. When you go out to a restaurant, a typical salad has only three layers in small amounts: greens, a few veggies like tomato and onion, and usually an un-healthy dressing. It’s hard to consider that a full meal.
Let’s look at the layers and food items that help make a salad a full meal. Start with the first layer and then continue to add items.
1. Greens: raw romaine, spring mix, arugula, cooked kale and chard
2. Vegetables: squash, broccoli, bok choy, asparagus, celery, mushrooms, fennel, kimchi 3. Healthy Fats: avocado, coconut oil, olive oil, nut and seed oils (flax, sesame, pumpkin) 4. Protein & Carbs: fish, organic and grass-fed meat, eggs, quinoa
5. Nuts & Seeds: almonds, walnuts, sunflower, pumpkin, and hemp seeds
6. Spices: dill, garlic and onion powder, parsley, cumin, curry, turmeric, cayenne
7. Dressing: see recipes on pg. 59
8. Superfoods: nutritional yeast, spirulina, green powder, sea vegetables
1. Massage avocado with your hands into the greens and vegetables to give the salad moisture.
2. Nutritional yeast sprinkled on top of your salad can give it a cheesy flavor.