7 Simple Steps (and an example recipe below) to create a salad bursting with color, flavor, & nutrition!

From Gal to Gal – some of the best food advice you can give and receive is to EAT THE RAINBOW. Literally. Why? Because diversifying your meal with 4-5 colors is like eating a multivitamin in a meal. A diversity of colors means you are getting a full array of antioxidants, vitamins, minerals, and other beneficial nutrients. Eat the rainbow to feel energized & radiate vibrantly from the inside out.

BEFORE You Shop Til’ You Drop

Check out the Dirty Dozen and Clean Fifteen Food lists. The Dirty Dozen identifies crops that farmers typically use the most pesticides on, so you’ll want to splurge on organic, and give your produce an extra wash just to be safe! Always check ingredients before you buy. You want to be sure oils, herbs, etc. do not contain harmful chemicals or artificial sweeteners. Good rule of thumb: If you have no
idea what the ingredient is and even google is confused, it most likely does NOT belong in your body. Keep it simple. Make a shopping list and check it twice. Having a list of key ingredients that you know are clean and nourishing for your body will keep you on track and avoid overwhelming grocery store visits! 

For a fun local rec: check out the Houston Farmers Market located at 526 Airline Drive. They are open EVERY DAMN DAY of the week and you can find so many fresh, inexpensive, quality ingredients here. Plus you can chat directly with the farmers and producers. It is a really fun experience to wander around and shop local!

Ready To Create – Bon Appetit Babes!

STEP 1: Get Your Greens

Greens are a girl’s best friend to glow from the inside out! Greens are abundant in fiber, phytonutrients, sunshine, and more, and are truly the foundation to transform your gut & your health! Our go-to green recs: kale, spinach, arugula, romaine lettuce, and mixed greens. Feel free to spice it up and get creative with chard, and dandelion greens, too! You do you boo. You can even add herbs such as parsley, cilantro, basil, etc. 

Quick tip – When washing kale: DO wash, destem, and massage with olive oil to
soften the leaves & make them less bitter. Just let them soak in the olive oil for 5-10 minutes while you prep the rest of your ingredients! 

STEP 2: Pick Your Protein

Proteins are made of amino acids, the building blocks for muscles, bones, skin, tissues, and organs. For animal options, choose quality sources such as pasture-raised chicken or wild-caught salmon. For plant-based options, try lentils, chickpeas, or black beans.

STEP 3: Incorporate Healthy Fats (Yes – Fats can be GOOD)

Fats are phenomenal to help you absorb fat-soluble vitamins (think A, D, E, K, etc.), boost brain function, lubricate joints, form cell membranes, and digest more slowly so you feel fuller longer. Our go-to recs: avocado, olive oil, coconut oil, walnuts, other nuts, or occasionally some grass-fed cheese like Kerrygold’s. Note – some of these steps overlap! If you chose salmon as your protein, then salmon also contains lots of healthy fats. Just steer clear of trans fats and overly processed fats. Keep it clean, keep it classy ya’ll!

STEP 4: Choose Two-Three Veggies

This is where you can really brighten your bowl! Choose 2-3 different colored veggies to decorate! Our go-to recs: beets, rainbow carrots, cucumbers, sweet potatoes, bressel sprouts, tomatoes, mushrooms, etc.

STEP 5: Add A Fruit

Perfect for that summer salad, a little fruit goes a long way. Add the perfect touch of nature’s sweetness with a fruit to make your taste buds POP! We love blackberries, blueberries, kiwis, or apples!

STEP 6: Sprinkle On Some Superfoods

Get more bang for your bite with added superfoods, which are simply nutrient-rich foods. Sprinkle on some goji berries, spirulina, turmeric, etc. For extra crunch, throw in some seeds. Our seedy recs: think hemp, chia, flax, pumpkin, sesame, or
sunflower. Added benefit: Slow crunching helps to aid in healthy digestion. 

BIG TIP AND QUICK SHAMELESS BRAG MOMENT – For all of our gal pals, make sure you check out Alexis’s super informative Women’s Cycle Syncing Ebook. Her knowledge on nutrition (seed cycling included) will change your LIFE – because really, period regulation is a MUST. Help a sister (or daughter, mother, bestie) out and share with all of your GALS.

STEP 7: Drizzle With Dressing To Seal The Deal

We are obsessed with Primal Kitchen’s Lemon Turmeric or Balsamic Dressing. You can also use what is already in your pantry and combine olive oil, spices, & herbs to nicely blend together & flavor. Be a basic B, or not! The choice is yours. Our olive oil recs: Wonder Valley and Brightland!