15 Minute Salad With Half Your Daily Veggies & Fiber
Did you know that fruits and vegetables should make up half of all food you eat? We’re talking 3-5 cups day. To me, this is a non-negotiable in the quest to minimize chronic disease risk but it takes planning to pull off.
Here’s how I hit half of the max daily requirement of vegetables (2.5 cups) and fiber (12 grams) in one meal that satisfies hunger for hours without slowing me down. I like to knock it out for lunch. And if I get some fruit in for breakfast and snacks, I have more flexibility at dinner.
In keeping with my mission to meet you where you’re at, note you can rif on as you please. Working with what you have today is better than aiming for perfection tomorrow. As a general guide, try to always include leafy greens, beans or peas, and as many colors of veggies as possible.
Oh – and if you normally eat less vegetables, start with smaller portions and work you way up. You could make this a half or third the size or split over two meals to start. Also, digestive enzymes like Beano can be super helpful.
1 cup raw leafy greens
½ cup broccoli or cauliflower
½ cup red cabbage
½ -1 cup other vegetables of choice – carrots, peppers, cucumbers, radish zuchinni, etc.
½ cup beans or ¼ cup beans and ¼ cup peas
2-3 tbsp cup fermented sauerkraut or kimchi
¼ cup raw nuts or seeds
Optional (select 1-2 options but pls don’t sub these for beans…they’re SO healthy)
¼-½ cup additional lean protein, such as tofu, tempeh, chicken, salmon
¼ cup vegan or dairy cheese
Optional – 1-2 tbsp. oil & vinegar, hot sauce or additive-free salad dressing
¼-½ cup cooked whole grains – quinoa, brown or black rice, farro, millet
Note: to keep prep time at 15 minutes, I use pre-washed greens, canned beans or thawed frozen peas, and prepared or leftover lean protein and grains. You can save even more time by buying prepared versions of other veggies.. Watch for a future post on batch food purchasing and prep for those who don’t cook or prefer to minimize time doing so.
Wash (as needed) and chop vegetables on cutting board. Layer with kraut/kimchi, beans/peas, grains and proteins. Add dressing or hot sauce if desired. Enjoy!
Make ahead: can be stored in fridge for a few hours or overnight. (Make double batch and pack half for tomorrow’s lunch!) If using vinegar, oil or dressing, add right before serving. Kraut can be added ahead of time if you don’t mind greens slightly wilted.