SALAD GREENS—choose one or more of the following: wild greens, Spring greens, mustard greens, arugula, baby spinach, baby Romaine, Romaine, Boston leaf lettuce, watercress, dandelion greens, etc. not Iceburg lettuce.
PLANT-BASED PROTEIN—1/4 cup to 1/3 cup total, sprouted or 1/2 cup to 2/3 cup total, cooked and cooled, your choice of one or a combination: lentils any kind, beans any kind, rice any kind but white, quinoa, kasha, buckwheat, oat groats, or any other whole grain.
LIGHT PROTEIN—4 ounces cooked, choice of: fish, shrimp, scallops, other seafood, chicken breast or other poultry white meat without skin, chicken thighs without skin [higher calorie], lean cuts of beef like sirloin.
LOW-CALORIE VEGETABLES--add all of your favorite low-calorie vegetables to your salad.
HEALTHY ADDITIONS—green sprouts like Daikon radish, snow pea shoots, mung bean, sunflower, etc., raw nuts, raw seeds like hemp hearts or sunflower seeds, raw cacao nibs, gogi berries, fresh or frozen [thawed] berries. Use nuts, seeds, and cacao nibs sparingly they are high calorie.
HOMEMADE SALAD DRESSING—one serving is 1 tablespoon olive oil, 2 tablespoons balsamic or any other vinegar, 1t fresh squeezed lemon juice, 1t Dijon or Stoneground mustard, 1/4t Himalayan salt, and 1/8t Black Pepper, Optional--fresh pressed clove of garlic.
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