Are you ready for a delicious, phytonutrient loaded salad? This one has fruits, nuts, pomegranate seeds and living butter lettuce to give you a blast of them! It also is candy for the eyes, and it is well know we eat with all of our senses! Phytonutrients are so unbelievably important for our bodies, our cells, and for cancer prevention. A variety in the diet boosts their effectiveness and creates nutrient synergy. They give our bodies the tools it needs to enable it to heal and maintain vitality. Greens, fruits, vegetables, nuts, seeds, green tea…….there are plenty to choose from, and variety is possible no matter if you are eating Paleo, SCD, Vegetarian, Mediterranean, or just seeking nutrients, you get the idea. Here is a handy chart of some of the most common foods containing phytonutrients to get you started, but there are thousands and more being discovered. If you would like additional information about phytonutrients, here is an article from Gaiam Life and one from Dr. Fuhrman entitled Nutrient Density and Phytochemical-rich foods.
The Blueberry Berrylicious Salad Dressing gets its fat from nuts and seeds.
Phyto Blast Salad with Blueberry Berrylicious Dressing
Ingredients for Salad:
2 Heads of Living Butter Lettuce
1 Cup of Fresh Orange Segments, halved or 1 can of Native Forest Mandarin Oranges in their own juice
1 Pint Fresh Organic Blackberries
1/4 Cup Pomagranite Seeds
1/2 Cup Raw Pecans
1/2 Cup Raw Walnut Halves
Directions: Tear the butter lettuce into bite sized pieces and scatter berries, fruit, pomegranate seeds and nuts on top.
Blueberry Berrylicious Salad Dressing
1 1/2 Cups Fresh or Frozen Blueberries (if frozen defrost them in the microwave)
1/4 Cup Pine Nuts
2 Tablespoons Tahini (pure no sugar added)
1/4 Cup Fresh Lemon Juice (2 lemons)
2 Tablespoons Dried Currants
1/4 Teaspoon Ground Cinnamon
1/2 Teaspoon Black Pepper
1/4 Teaspoon Pure Vanilla Extract
Directions: Place all the dressing ingredients in a high speed blender, and blend until smooth. This dressing thickens when refrigerated, so when using for a second day, zap for a few seconds in the microwave or let it come to room temperature for looser consistency. It is rich in nutrients and good fat.
*If you are beginning a Low FodMap diet, I recommend you substitute the blackberries for raspberries, strawberries or blueberries. You still get your phyto blast of berries!