7 Day Salad Challenge

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Charles Baldwin McKenzie
5 years ago
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1 7 Day Salad Challenge

2 7 Day Salad Challenge GroundedNutrition 2014

3 Copy right We are thrilled that this book is in your possession! No one owns this information as it is inherent, intuitive knowledge that already exists within every human body. We were the creative conduit who put the information into order and spent a lot of energy creating this ebook for your reading pleasure and education. We appreciate that you give and working toward vibrant health for you and your family. The Grounded Team

4 Welcome to the 7 Day Salad Challenge! This is going to be a really fun challenge that we know you are going to enjoy. If you are one of those people whose mind automatically goes to eating big bowls of salad when you think of eating a healthier diet, or when you think of including more fruits and veggies into your diet you are not alone. So often when we are at work coaching people towards a more plant based and whole foods lifestyle we get asked if salad is all that is going to be on the menu. With this question comes the assumption that salads are boring, that you will be plagued with staring down a bowl of iceberg lettuce and carrots - and the subsequent hunger pangs from eating something so unsatisfying - for the rest of your life. We are here today, and for the next seven days, to show you that while we do believe eating salad is a part of an overall healthy diet, we also know that and wellbeing. You don t need to add loads of cheese and sour cream, or meat and croutons to your bowl to make a salad awesome. You can stick to whole food, plant based ingredients and come away with something you would be proud to share with friends and family.

5 How The Challenge Works 1. are not recipes

6 Equipment lists Here are all the tools you will need to create the salads in this challenge: A good knife Cutting boards Mixing bowls Spirooli slicer or mandoline or vegetable peeler 1 small pot Steaming basket Personal blender or high speed blender or blender of choice Forks, knives and spoons

7 Shopping lists Here are all the items you will need for the 7 days of salads ahead. Remember these lists are for one person, so if there are more people doing this challenge in your home, be sure to multiply these lists by the number of participants. Fruits 3 lemon 1 lime 2 cups mango 6 medjool dates 2 oranges 1 cup strawberries Fresh Herbs 3-4 leaves basil 1 small handful dill 1 small clove garlic 1 inch piece ginger mint leaves 1 small bunch parsley 1 scallion Veggies 1 avocado 2 small beet 2 bell pepper 2 carrot 1 4 ribs celery 2 small cucumber 10-8 cups green leaf lettuce 3 cups romaine lettuce 8-6 cups spinach 2 cups spring mix greens ½ cup sprouts of choice - alfalfa, broccoli, radish ect 1 sweet potato 2 tomatoes 3 zucchini

8 Nuts/Seeds 1 small jar almond butter 1 small jar tahini Grains/Legumes ½ cup dry chickpeas OR 1 can organic BPA free chickpeas ½ cup dry quinoa Spices/Seasonings Grocery 1 small container almond or coconut milk 1 small container balsamic vinegar 1 small jar coconut oil 1 small jar maple syrup 1 small container mustard ½ cup oil free sun dried tomatoes 1 small container miso (optional) 1 small jar or box Himalayan or sea salt p 1 small jar pepper 1 small container Herbamare seasoning (optional)

9 FAQ How many servings does each salad make? Each salad will be for one person. If you are doing this with someone else, make sure you multiply the shopping lists and recipes by the number of people that will be participating in this challenge. Are the Shopping Lists for one or two people? The shopping lists are for one. If you are doing this challenge with other people, be sure to multiply the shopping lists by the number of people that will be participating. How can I store leftover dressing? If you end up having some leftover dressing you can store it in a glass container in the fridge for 5-7 days or in the freezer for 3-4 months. Challenge Facebook Group here: No :) You are free to enjoy your salad at whatever point in your day is convenient for you.

10 Are these salads supposed to be eaten as a replacement for my regular meals? The recipes may be large enough to be considered a full meal, yes. We recommend that you start by eating your whole salad at whichever meal time works best for you. Then if you need to eat something else afterwards, feel free to do so. Just start with the salad. Can I eat anything else on this challenge, or just the one salad a day? This is not a cleanse or a detox, just a way to help you include more fresh salads into salad is certainly not enough for the whole day. Eat your salad and then eat as you normally would for the rest of your day. You can also allow this challenge to inspire you to create more nutrient dense meals, but that is fully up to you! How many times a day am I supposed to eat the daily salad? The recipes and shopping lists are designed for you to enjoy one salad a day.

11 Substitutions If you have an allergy or a sensitivity to any of the items on the shopping lists, you should Nut butters Seed Butters Avocado

12 Whole nuts/seeds All nuts and seeds can be substituted for other nuts and seeds. For example you can diced avocado. Fresh veggies in place of celery or cucumber and vice versa. Fresh fruits Quinoa

13 Main 7 Salad Recipes

14 Day 1 Salad Almond Ginger Rainbow Salad Salad ingredients: Dressing ingredients: Directions:

15 Day 2 Salad Garlic Tahini Chickpea Salad If you are a fan of hummus, then you are most likely going to love this salad recipe. If you are not a fan of hummus, I am willing to bet that you are still going to enjoy this recipe ;) garlic and lemon, and combines them in a new way, to create a whole new exciting dish! your day. Salad ingredients: 1 cup cooked chickpeas (you can cook your own chickpeas using dried beans or use organic BPA free canned chickpeas that have been drained and rinsed well) ½ small cucumber, diced 1 rib celery, diced 3 cups green leaf lettuce Dressing ingredients: 2 tbsp tahini 2 tbsp almond or coconut milk 1 lemon, juiced 1 small clove garlic, minced 1 tsp maple syrup pinch Himalayan or sea salt pepper to taste water to thin if needed or more milk Directions: Cook your chickpeas or drain and rinse your canned chickpeas. Combine all salad ingredients in a bowl and set aside. Combine dressing ingredients in a personal blender or high speed blender and blend until smooth. You can also mix this without a Pour dressing over salad, toss and enjoy!

16 Day 3 Salad Maple Balsamic Quinoa Delight Salad Salad ingredients: 1 cup water Dressing ingredients: 1 tsp coconut oil pinch pepper Directions:

17 Day 4 Salad Sweet Mustard Spinach Salad This is a far cry from the average spinach salad. Bursting with fresh strawberries and the Salad ingredients: 4-5 cups spinach Dressing ingredients: 2 tbsp mustard 1 tbsp maple syrup 1 tsp miso or pinch Himalayan salt or sea salt Directions: Place all salad ingredients in a bowl and set aside. Place all dressing ingredients in a personal or high speed blender and blend until smooth. Pour dressing

18 Day 5 Salad Mango Dill Mint Zucchini Noodle Salad Zucchini noodles are one of our most favourite salad ingredients ever. They add a fun texture and dimension to any salad, and can make a hum drum meal something to look Salad ingredients: 2 zucchini 2 cups spinach Dressing ingredients: 2 cups mango, diced 1 lime, juiced 2 medjool dates, pitted 1 small handful dill 3-4 mint leaves pinch Himalayan or sea salt Directions: Create noodles out of your zucchini either on a Spirooli slicer, mandolin slicer

19 Day 6 Salad Salad ingredients: Dressing ingredients:

20 Day 7 Salad Green Goddess Minted Avocado Salad We could not possibly do a whole salad challenge without giving you an avocado based dressing recipe. Avocados are rich, creamy, slightly sweet and oh so good for you. They are a complete protein, which means they contain all 9 essential amino acids that your body needs to rebuild itself. They are a great source of omega 3 and omega 6 fatty acids, both of which are important for cellular health and brain function. Aside from being really good for you, this salad also taste really good! The mint adds a nice bright lightness to help contrast the dense fatty avocado, and the sweet potato makes this salad a complete Salad ingredients: 1 sweet potato, diced ½ cucumber, diced 1 beet, shredded 1 rib celery, diced 3 cups romaine lettuce Dressing ingredients: 1 avocado, pit removed 1 lemon, juiced 1 orange, juiced 6-7 mint leaves pinch Himalayan salt or sea salt Directions: Place steaming basket in a small pot with 1 inch of water in the bottom. Place sweet potato in the steaming basket and bring water to a boil over high heat. Reduce heat to medium low and steam potato for minutes or until fork tender. Place all salad ingredients in a bowl and set aside. Place dressing ingredients in a personal blender or high speed blender and blend until smooth. Dress salad with dressing, toss and enjoy!

21 Bonus Salad Recipes

22 Bonus Salad Cucumber Noodle Pad Thai This salad recipe will literally leave you licking your bowl clean. Pad Thai can be a bit of a heavier dish traditionally, with the heavy rich sauce, the egg, meat and noodles. In our are lightening it up quite a bit. You will be reminded of the classic dish - but you wont walk away needing a nap. Salad ingredients: 1 cucumber 1 bell pepper, sliced 1 scallion, sliced 2 cups cabbage, shredded 3-4 thai basil leaves, chopped Dressing ingredients: 2 tbsp almond butter meat from 1 thai coconut OR 3 tbsp dry unsweetened shredded coconut blended with 4 tbsp water until smooth 2-3 tbsp coconut water or regular water 1 tbsp tamari 2 medjool dates, pitted ½ inch piece ginger 1-2 limes, juiced salt and pepper Directions: Slice your cucumber into noodle shapes using a spiroolis slicer, mandolin slicer or with a vegetable peeler. Combine in a bowl with remaining salad ingredients and set aside. Place all dressing ingredients in a blender and blend until smooth. Taste for seasonings. Pour dressing over salad, toss and enjoy!

23 Bonus Salad Berry Avocado Delight Berries and avocado go wonderfully together. Berries lend a sweet/sour balance that helps to elevate and compliment the heavier fatty nature of the avocado. Jicama is a mexican veggie that is like a cross between an apple and a potato - it is sweet, crunchy and lacks the hard to digest starchiness of a regular potato. This salad is sweet, light and it has fantastic texture. Salad ingredients: 1/2 cup blueberries 1/2 cup blackberries or strawberries 1 cup jicama, chopped 1/2 avocado, diced 2 cups spring mix Dressing ingredients: ½ cup blueberries ½ cup blackberries or strawberries ½ avocado 1 lemon, juiced 4 mint leaves Pinch of salt and pepper Water to thin if needed Directions: Place salad ingredients in a bowl and set aside. Place dressing ingredients in a personal or high speed blender and blend until smooth. Pour dressing over salad, toss and enjoy!

24 Bonus Salad Orange And Fennel Salad Fennel is an amazing salad ingredient. It is crunchy, savoury, sweet, water rich and Salad ingredients: Dressing ingredients: Directions:

25 Bonus Salad Perfect Ranch Salad Traditional ranch dressing is loaded with heavy ingredients like eggs, mayonnaise, sour cream and or buttermilk - which may taste awesome but most likely won't feel so awesome in your body. This recipe is still going to give you the rich creaminess you expect from ranch dressing, without the stomach ache. This dressing is also super easy to whip together! Salad ingredients: 2 cups romaine lettuce 2 cups spinach 1 carrot, grated 1 rib celery, diced Dressing ingredients: 1/4 cup soaked and rinsed cashews ½ cup unsweetened plain almond or coconut milk ½ tsp onion powder ½ tsp garlic powder 1 scallion, chopped 2 tbsp fresh parsley 1 lemon, juiced pinch salt and pepper Directions: Place all salad ingredients in a bowl and set aside. Blend dressing ingredients in a personal or high speed blender. Pour dressing over salad, toss and enjoy!

26 Bonus Salad

27 Bonus Salad Yummy Cheezy Salad Salad ingredients: 2 zucchini 2 cups spinach Dressing ingredients: ¼ cup cashews, soaked overnight, drained and rinsed 1 tbsp hemp seeds 1 red or orange bell pepper, Core and stem removed, and chopped 2 pieces sun dried tomato 1 scallion ½ tsp garlic powder 2 tbsp nutritional yeast 1 lemon, juiced Directions: Slice your zucchini into noodle shapes on a Spirooli slicer, mandolin or other veggie slicer or using a vegetable peeler. Combine with spinach and set aside. Combine dressing ingredients in a high speed blender and blend until smooth and creamy. You may need to add extra liquid to get it to blend properly. Pour dressing over salad, toss and enjoy!

Salad Dressing Formula If you have been inspired by this challenge to start experimenting with creating your own salad dressings, then this handy little guide will help you to get started.

28 Salad Dressing Formula If you have been inspired by this challenge to start experimenting with creating your own salad dressings, then this handy little guide will help you to get started. Once you get comfortable with creating your own recipes you will most likely be able to branch out from these formulas, but as you get started these are sure to help you out! Basic Dressing Formula To create a well balanced dressing, you will need the following: 2 parts base ingredient 1 part acid Bases Include Almond Butter Cashew Butter Sesame Seed Butter AKA Tahini Cooked Legumes Zucchini Bell Pepper Sundried Tomatoes Mango Tomato Avocado Thai Coconut Meat Cucumber Coconut Butter Hemp Oil Olive Oil - just be sure it is excellent quality! Almond or Coconut Milk Coconut Cream Acids Include Orange juice Lemon Juice Lime Juice Apple Cider Vinegar Balsamic Vinegar Red Wine Vinegar Grapefruit Juice Rice Vinegar White Wine Vinegar Flavours Include Dates Fresh Ginger Fresh Mint Fresh Parsley Fresh Cilantro Herbamare Seasoning Ginger Powder Onion Powder Maple Syrup Miso Mustard Himalayan or Sea Salt Black Pepper Examples: Putting this all together may have you with some of the following combinations: Avocado Thai Coconut Meat lemon juice Orange juice cumin seed Ginger As you can see, the combinations are endless! Have fun! Almond Butter Lemon Juice Maple syrup Ginger

29 How To Make Any Salad Interesting There is no reason to eat a boring salad ever again, due to the fact that there are so many to any salad, so that you can look forward to a new and exciting meal for the rest of your life! Play With Dressings If you are eating the same salad dressing over and over again, this is eventually going to lead to boredom with your salads. This can also happen if you are using a limited range of ingredients to create your dressings. To create salads that are interesting switch up your dressing, or add new ingredients to your dressing arsenal. One or two little tweaks may be all it takes to turn something boring into something awesome! Try: Switching up the vinegar you use. Switch up the sweetener or add a sweetener like dates, coconut sugar or maple syrup. Add a veggie or two to the blender.

30 Add Herbs Fresh herbs are one of the easiest and best ways to add interest to your salad dressings add to your salads themselves. You can add fresh basil, parsley, cilantro and mint leaves right to your salad mix, or you can blend them into your dressing. Minced garlic and ginger both lend themselves well to dressings, and so do green onions. Basil Parsley Mint Dill Cilantro Ginger Garlic Rosemary Thyme Variety is KEY when it comes to interesting salads. If you have the same romaine lettuce with celery and cucumber salad day in and day out, you are bound to get bored! Here is a list of just SOME of the fun things you can add to your salad: Grated Beets Grated Carrots Grated Parsnips Steams/Roasted Beets Steamed/Roasted Carrots Steamed/Roasted Sweet potato Broccoli Fennel Asparagus Bell Peppers Celery Zucchini Cucumbers Tomatoes Olives Sun-dried Tomatoes Green Leaf Lettuce Red Leaf Lettuce Kale Bok Choy Sprouts Cabbage Spinach Arugula Sliced Onion Radishes Redchio Frisse Jicama

31 Add Fruits Fruits are often overlooked when it comes to salads, and that is pretty sad! Many fruits lend themselves wonderfully to salads, so toss a few of these choices into your next dish and see how it goes! If you have very weak or sensitive digestion, try to keep your salad dressing very low in fat if you are going to add fruit, and keep the other veggies on the lighter, more water rich side. Strawberries Blueberries Blackberries Raspberries Grapefruit Oranges Grapes Apples Pears Mango Pineapple Papaya Dates Add A Bulking Ingredient Cooked Lentils Cooked Brown Rice Cooked Quinoa Cooked Buckwheat Cooked Wild Rice Avocado Shredded Coconut Chopped Walnuts Chopped Almonds Chopped Cashews Hemp Seeds Pumpkin Seeds Steamed/Baked Sweet Potatoes /Potatoes/Yams/Carrots/Beets

32 Vary the Shape and Size Of Your Ingredients This little trick is what chefs call mouth feel or the sensation you have when you are eating your foods. Changing up how you chop or prepair your salad ingredients can cause you to have a whole new experience with your salad, even if you don t change the actual ingredients. If you always dice your veggies, try some of these options: Change the size of your dice: Go bigger or smaller. Matchstick: Slice your veggies into thin strips. Shred: Use a food processor or box grater to shred beets, carrots, parsnips, cucumber and zucchini Mandolin: Using a mandolin slicer you can create small disks or thin strips. Noodles: Create noodles out of your beets, carrots, zucchini or cucumber using a Spiral Veggie slicers, a mandolin or a vegetable peeler. Steam/Bake: If you are used to always having all your salad ingredients raw, try steaming or baking them! This works wonderfully for carrots, beets, sweet potatoes, yams, parsnips, asparagus, fennel and zucchini. celery into rice size pieces.

7 Day Salad Challenge

7 Day Salad Challenge GroundedNutrition 2015 Copy right We are thrilled that this book is in your possession! No one owns this information as it is inherent, intuitive knowledge that already exists within