I eat this superfood salad for lunch most days. It’s easy to throw together, tastes great, and I know it has a lot of the nutrients my body needs. You can have it tangy, like I do, or sweet, like my husband Mark – both recipes are below.
A zen monk from Plum Village gave a talk recently about the importance of two things we all need for happiness: space and structure.
The monks have their monastery and their daily schedule of meditation, mindful work, regular mealtimes and sleep times.
For me, my space is my kitchen, with my desk in it and lots of inspiring things up on the wall.
And my structure is my pattern of eating:
- Wake up around 7 am and drink a big glass of water with 1/2 a lemon squeezed into it
- 15-30 minutes later, drink a big glass of celery juice (blend up a head of celery and squeeze out the juice with a linen cloth)
- 15-30 minutes later, drink a detox smoothie
- Sometime around 12 pm, eat superfood salad or spinach potato soup
- Around 2 or 3 pm, enjoy a snack: fresh medjool dates, a muffin, or a warm cup of soy milk
- Dinner is at 6 pm, and that’s different every night, so I can focus on my website and kids during the day and do my creative cooking experiments starting around 4 or 5 pm
- If I’m still hungry after dinner, a grapefruit with honey or a banana with peanut butter are my favorite pre-bed choices
This structure works for me right now, and if it stops working, I’ll create a new one.
What do your space and daily structure look like?
This is recipe #2 of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.
What to Expect
Prep time: 10 minutes
Servings: 3 as a main meal, 5 as a side dish
– Maitri ❤️🤗
Ingredients ($4 total for 3 big salads)
1 head of lettuce, washed and torn apart with your hands (I like red leaf lettuce but any kind will work) – $1.99
3 heaping Tbsp nuts (roasted almonds, raw cashews, or your favorite nuts) – $0.36
3 Tbsp dried cranberries – $0.36
3 tsp ground flax seeds – $0.15
Maitri’s salad: 1 tsp olive oil and 1 Tbsp balsamic vinegar, poured over one salad – $0.37
Mark’s and Meggy’s salads: 2 tsp each of olive oil, apple cider vinegar, and honey, mixed together and poured over the other two salads – $0.50
Salt and pepper to taste
Directions for Superfood Salad
1. In a nice big bowl, wash and break up the lettuce. Divide evenly into 3 bowls, or use 1/3 of all the ingredients if you’re making it to enjoy by yourself.
2. Sprinkle the roasted nuts, cranberries and flax seeds over the lettuce. Make your salad dressing (Maitri’s for a bold tang and Mark’s for a sweet gentleness), then pour this over the salads. Toss with two forks until everything is evenly distributed.
3. Enjoy! It tastes even better if you have a spot to eat outside or with a view of nature. ❤️
Sustainability Score (explained here)
- Time to make: 3 = <1 hour
- Servings: 1 = <4 servings
- Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
- Deliciousness: 3 = when are we having this again?
- Environmental impact: 3 = minimal damage
- Nutritional value: 3 = optimal nutrition
- TOTAL: 16/18
If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!