A Naked Salad 

— Amber Trejo M.S., beRevolutionarie Nutritionist

This salad is far from naked but it represents the meaning of the food philosophy of my company Naked Wellness, which is to eat nutrient-dense foods that keep us in good health. I love a filling and flavorful salad, it is an easy meal to help reach your daily recommended intake of vegetables. Salads can give you a lot of bang for your buck, meaning it can be lower in calories, high in nutrients, and voluminous which makes it more satiating than a smaller caloric dense food item.

Due to the variety of vegetables in this recipe, this salad is rich in several key nutrients like vitamin A for healthy skin, hair, and vision support, vitamin C for immunity, vitamin K, vitamin E for tissue growth and repair, vitamin B6 to support red blood cell production, biotin which helps support fat and protein metabolism, potassium, folate, fiber and protein. Consider this your daily multivitamin in a bowl; this is the exact reason why it is recommended to follow a varied diet.

With about 8 grams of fiber from the vegetables and hummus, this salad can help give you a boost in the fiber department for the day. Research has consistently shown that a high fiber diet is linked to several health benefits like a reduced risk in type II diabetes, heart disease and colon cancer. It has been considered to be beneficial to follow a high fiber diet for women with hormonal imbalance polycystic ovarian syndrome (PCOS) and some gut disorders like IBS with constipation. Fiber also keeps our gut healthy as it is a food source for our gut bugs. A healthy microbiome means better health for us, not to mention probiotics from the pickled beets which also help support a healthy gut!

 

What You Need:

Makes 1 salad

  • 3 oz grilled chicken breast ( I like to make mine shredded but sliced chicken breast can work fine)
  • 2.5 oz mesclun salad or any leafy green of choice
  • 2 oz bell peppers
  • 2 oz grape tomatoes
  • 2 oz shredded carrots
  • 1 oz pickled beets
  • 2 tbsp hummus  (I make my own or use Cava or Abrahams hummus)
  • 1 tbsp balsamic vinegar of Modena
  • 1 tbsp extra virgin olive oil
  • Dash of dried basil

 

What To Do:

  • In a large enough salad bowl, place lettuce into the bowl 
  • On a cutting board with a knife, slice the bell peppers and cut the tomatoes in half, and place on top of the lettuce
  • Place shredded carrots, chicken, and pickled beets on top
  • Next, add the hummus
  • Drizzle the balsamic vinegar and extra virgin olive oil on top then sprinkle with a dash of dried basil

 

Notes:

  • I like to make my own hummus with garbanzo beans but the brands I love using in place of homemade hummus is Cava or Abrahams traditional hummus; feel free to use any hummus flavor or brand you prefer.
  • Can replace chicken with any protein source of your choice.
  • You can also choose any balsamic vinegar or balsamic glaze.