Live long, feel strong salad

Yesterday’s salad was 80% from my garden. It is exciting to be able to grab the scissors and basket and step out the door, snip, snip, snip, rinse, and eat! I found myself deconstructing my salad for a number of curious fellow lunch goers (it also made for an attractive combination of good food). “I didn’t know you could eat wild rice uncooked!” Yep, sure can. It’s a seed, not a grain. Soak it to soften it up, about 3 days or so, changing the water each day, in the fridge. Not cooking it also preserves many nutrients and enzymes. The more processed a food, the less the bioavailable nutrients and the more trouble can occur in our bodies from the end-processed ‘food’ product. One friend said they love, love to eat salads and could eat them every day. I responded, “you should!” She looked almost shocked, “really? Well I guess I could!” Huh, well now, there’s a good idea.

Edible landscape

This salad is absolutely packed, PACKED full of good nutrients, i.e., vitamin A, K, E, C, omega 3 fatty acids, phytonutrients, fiber, energy, and all bioavailable. Your skin, cells, whole body will thank you for these goodies. It is a gorgeous, tasty live long, feel strong nutrient dense salad.

For quantities, it really is to taste. I used a couple handfuls of the greens, and one serving of salmon.

  • Salmon, wild caught grilled
  • Spinach
  • Red chard
  • Parsley
  • Cilantro
  • Butter crunch lettuce
  • 1c—½c chopped cucumber
  • ½ avocado
  • 2-3T soaked/drained wild rice
  • 1-2T dried unsweetened sour cherries
  • 2T Bragg’s Olive oil, apple cider vinegar, garlic and ginger (that’s it, no sugar, no added nothing, and It’s delicious!) dressing.

Eat with chopsticks to enjoy longer, allow for better digestion and chewing (which also aids digestion by creating more saliva that is rich with enzymes – and makes a ‘sweeter’ taste).

  • Desert: dates (good source of potassium)
  • Drink: ginger kombucha (great source of probiotics and B vitamins)

Combined, the meal is packed with probiotics, whole foods, good fats, vitamins, minerals, phytonutrients, fiber, energy, and all bioavailable, it is a live long, feel strong nutrient dense salad.

Nutrients for Muscle Repair & Recovery

Being an athlete of sorts and seasoned in injuries, I’ve come to appreciate speedy recovery. There’s a million products out there for this type of injury. However, here is my approach, a holistic one, using real food. And, no, the answer is not too pile on the protein. Too much protein can stress your liver and strip calcium from your bones, leaving you with other issues to address.

The following nutrients will greatly assist in muscle recovery and repair and help control inflammation.

Copper, a mineral that assists muscle repair indirectly by maintain healthy blood vessels, which also supports good immune function. It is found in found in sunflower seeds, cashews, spelt, seafood, turnip greens, crimini mushrooms.

Zinc, a mineral directly involved in wound healing, tissue repair, and immune system function. Sources include seafood, sesame seeds, turkey, scallops, venison.

Vitamin A, an antioxidant that helps maintain tissues, i.e., skeletal muscles, bones, and mucus membranes. Good sources are dark leafy greens, carrots, sweet potatoes, KALE, and eggs.

Vitamin B6, helps with protein synthesis, to repair muscle tissue. It can be found in tuna, salmon, venison, chicken, potatoes.

Vitamin C, a gold star antioxidant. It directly helps in tissue repair and growth throughout the body, as well as boosting the immune system and healing wounds. It can be found in fruits and vegetables such as brussel sprouts, turnip greens, grapefruit, mango, broccoli, kiwi, papaya, bell peppers, strawberries.

Meal idea? How about a salmon steak, roasted sweet potatoes, a mixed green salad with bell peppers, slivered almonds, and for desert strawberries and mango with some fresh whipped cream, and sprinkle of cinnamon.