When people start taking steps towards eating healthier, or eating with purpose, they usually try to identify foods that they should eliminate and/or add to their daily regimen. If you’re one of these people, and truly serious about changing what you put in your body, then this is an addition that needs to be made!! The Temple Salad, also known in my circle as the “Man Salad” “No Rules Salad” or “Power Mix”, is not your average salad! Unlike most salads, which attract dieters, are on the side, or are coated with pro-inflammatory dressings, this concoction is the main event, giving your body a level of nourishment that is hard to match! The best thing is that it’s easy to put together and the list of possible ingredients is endless, so you can always change it up. If you already have something like this in your arsenal, awesome!! If not, get in your car and drive to the nearest farmers market/co-op right now and stock up. Your temple will thank you in ways you wouldn’t believe!
1.) Spinach: This makes it into a lot of my meals! Like other leafy greens, spinach is very nutrient dense. A powerful anti-oxidant that is great for eye health, heart health and immunity. It’s also a good source of iron for any athletes looking to optimize their bodies ability to carry and transport oxygen.
2.) Romaine: Similar benefits as spinach. I like adding a 2nd green for enhanced alkalinity and a different texture.
3.) Grass fed steak: Meat from organic, hormone free, grass-fed cattle is a go-to for me! Why? Protein to repair muscles, zinc for its immune and testosterone boosting properties and good fats like omega 3 and CLA for energy and cellular health. Cook on lower heat until medium rare and you’ll reap more benefits! Other good options for a protein are wild caught fish, free range chicken, or cage free, organic eggs.
Nuts and Bolts
4.) Carrots: Want healthier eyes? Then crunch on this super root a little more. They’re high in beta-carotene, which is converted to vitamin A in the liver, an essential nutrient for those baby blues. Chomping on raw carrots stimulates saliva and acts as a brush so it’s also great for your teeth.
5.) Yellow Pepper: A powerful anti-oxidant that helps neutralize free radicals responsible for cell damage. Good for healthy energy and immunity.
6.) Cucumber: Composed mostly of water, it’s obvious that this vegetable is great for hydration. Also, it’s cooling properties can reduce excess heat within the body.
7.) Radish: A good source of vitamin c and a powerful cancer fighter.
8.) Cabbage: Having lived in Germany for some time, I’ve become accustomed to eating cabbage on a regular basis. I like it mainly for it’s cancer fighting elements. In the temple salad I usually steam or lightly sautee it.
9.) Celery: How people have come to think that something grown from the earth has no nutritional value is beyond me, but it tends to be the case with celery. It’s actually a great source of calcium, magnesium and potassium. It also helps dilate vessels which could aid in anything from high blood pressure to sexual function.
10.) Cherry Tomato: Tomatoes are high in the carotenoid lycopene which has shown strong effects against prostate cancer, as well as cardiovascular benefits.
11.) Avocado: If I eat a salad without avocado I always feel as if something is missing. Maybe it’s the texture, or possibly the abundance of healthy monounsaturated fat? Feel free to get your hands messy when adding it, as it has high vitamin E content for healthy skin.
12.) Pumpkin Seeds: Contain magnesium to help relax muscles and plant based omega 3 fats. These, along with their oil are very popular in Austria.
13.) Quinoa: This ancient grain is a staple of the Incas and Indians in Peru, Ecuador and Bolivia. It’s a lower glycemic carbohydrate source, and also contains valuable amino acids, b vitamins, protein and iron. Like all grains, it contains anti-nutrients that block the absorption of the good stuff. How much is hard to say. To gain it’s full nourishment requires a long soaking process. If you don’t have time, don’t worry. It’s great cooked in homemade bone broth!
Once you’ve got everything ready find a big bowl and toss it all in!! A plate just doesn’t do the job for this monster meal! I like to add some shredded parmesan cheese on top and my dressing is usually extra virgin olive oil with a splash of balsamic vinegar. Find a dressing that you like, preferably homemade and not the store bought ranch and french variaties that are loaded with unhealthy vegetable oils. Also, to make sure you’re getting the cleanest, most mineral rich produce, remember to buy organic. Better yet, walk into your backyard garden (a fun project if you don’t have one) and pick the ingredients yourself! A variety of colors is something I strive for so if your cutting board looks like a rainbow then pat yourself on the back!! And as always feel free to change it up as you see fit. Glücklich essen!!