7 Day Salad Challenge

Size: px

Start display at page:

Download "7 Day Salad Challenge"

Trevor Blair
6 years ago
Views:

2 7 Day Salad Challenge GroundedNutrition 2015

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 us credit for our time and effort! Your purchase allows us to continue building and sharing and working toward vibrant health for you and your family. The Grounded Team

4 Welcome to the 7 Day Salad Challenge, where you will consume 7 new salads in 7 days! If you re someone whose mind automatically goes to eating big bowls of salad when you think of eating a healthier diet, you re not alone! So often when we re 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 bowls of iceberg lettuce and carrots, and enduring 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 that eating salad is part of a healthy diet, we also know that salads can be fun! That s right - actual fun! Salads can be interesting, have complex flavours and be very filling and satisfying - all this while still contributing to your overall health and well-being. 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. Below you will find lists of required ingredients and equipment for the challenge. Remember that the shopping lists ARE NOT RECIPES. They are simply the items you will need to purchase to create all the recipes for the seven days of this challenge. 2. We recommend that you go shopping for all the ingredients the day before the challenge starts, so that they remain fresh. 3. The night before you are going to start the challenge, read over the first recipe which will be in your inbox. The next day you will make and eat the salad at whatever point works for you. 4. On the evening of day one, look over the recipe for Day two, which will be in your inbox. You will make and consume that recipe on the second day of the challenge, and then look over the day three recipe that evening. 5. Continue like this until you have completed all seven days of the challenge. 6. All recipes will also be posted in the 7 Day Challenges Facebook group, which we highly recommend you join here -

6 Equipment List Here are the tools you will need to create the salads: A good knife Cutting boards Mixing bowls Spirooli slicer OR mandoline OR vegetable peeler Small pot Steaming basket Personal blender OR high speed blender OR blender of choice Forks, knives and spoons

7 Shopping list Here are all the items you ll need for the seven days ahead. Remember these lists are for one person (or two if using as side dishes), so if there are more people doing this challenge in your home, be sure to multiply these lists by the number of participants. Fruits 1 large or 2 small oranges 2 ¼ lemons Fresh Herbs 4 leaves fresh basil 2-3 scallions or green onions 2-3 small cloves garlic A few sprigs of cilantro (optional) Veggies 1 large bunch or 4 cups fresh spinach 2 heads or 8 cups green leaf lettuce 2 heads/hearts or 8 cups romaine lettuce 2-4 cups spring mix 4 cups baby arugula 2 cucumbers 1 small purple onion 2 red bell peppers ½ cup sprouts of choice - alfalfa, broccoli, radish, etc. 1 rib celery 1 avocado ¼ cup red or green onion 1 tomato ¼ cup fresh or frozen corn ½ small beet 1 small carrot 2-3 button mushrooms (optional)

8 Nuts/Seeds 2 tbsp raw sunflower seeds 4 tbsp tahini (raw if you can find it) ¼ cup raw almonds ¼ cup cashews 9 tbsp hemp seeds Grains/Legumes ½ cup dry quinoa 1 cup cooked chickpeas (either cook your own chickpeas using dried beans, or use organic BPA-free canned chickpeas that have been drained and well rinsed) Grocery 1 bottle/jar organic dijon mustard ml bottle pure maple syrup 1 bottle cold pressed olive oil 2 tbsp almond or coconut milk 2 tbsp organic ketchup or 1 tbsp organic tomato paste 3 tbsp raw apple cider vinegar 4 tbsp balsamic vinegar 1 tsp virgin coconut oil 1 tsp miso (use chickpea miso if available) 1 cup organic corn tortilla chips (optional) Spices/Seasonings Garlic powder Black pepper Sea salt 1 packet Simply Natural taco seasoning 2 tbsp nutritional yeast

9 FAQ How many servings does each salad make? Each salad will be for one person, or two if using as a side dish. If you are doing this with someone else, be sure to multiply the shopping list and recipe amounts by the number of people that will be participating in this challenge. Is the Shopping List for one or two people? The shopping list is for one person. If you are doing this challenge with other people, be sure to multiply the shopping list amounts by the number of people that will be participating. *Please note the salads are quite large and are intended to be used as meals. If you are using them as a side dish they can easily feed more than one person. How can I store leftover dressing? If you end up with leftover dressing, you can store it in an airtight glass container for 5-7 days in the fridge, or 3-4 months in the freezer. Where can I find the recipes? All the recipes are listed later in this ebook. You can also find them in the 7 Day Challenges Facebook Group page, in the files section, or in the pinned post. Join the 7 Day Challenge Facebook Group here:

10 Is there a specific time I have to eat my salad? No! You can enjoy your salad at whatever point in the day is convenient for you. Are these salads supposed to be eaten as a replacement for my regular meals? The recipes are large enough to be considered full meals. We recommend that you start by eating your whole salad, at whichever meal time works best for you. If you re still hungry after finishing the salad, feel free to consume other food. 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 detox, it s simply a way to help include more fresh salads into your life. The salad is certainly not enough food for the whole day, and you are free to eat whatever else you see fit. You can also allow this challenge to inspire you to create more nutrient dense meals, but that is fully up to you! What is the best blender to use to make the dressings? We use the Magic Bullet or Nutri Bullet to make our dressings because the blender containers are small and the dressing is easy to remove. A high-speed or regular blender will work fine, as long as there is enough dressing in the blender to fully cover the blades. How many times a day am I supposed to eat the daily salad? The shopping list and recipes are designed for you to enjoy one salad per day.

11 Substitutions If you have allergies or sensitivities to any of the items on the shopping list, please see the information below for appropriate substitutions. If you do not like an item on the list, we encourage you to try it anyway! You can train your palate to enjoy anything. Eating a wide range of foods on a regular basis ensures a wide range of nutrients for your body! Nut butters If you are allergic or sensitive to nut butters, you can use seed butters instead. Or you can replace each tablespoon of nut butter with ¼ of an avocado. Seed Butters If you are allergic or sensitive to seed butters, you can use nut butters instead. Or you can replace each tablespoon of seed butter with ¼ of an avocado. Avocado If you d like to replace avocado, you can use 1-2 tbsp of nut or seed butter, or ½ of the meat from a young Thai coconut for every ½ avocado. If the avocado is chopped up and added to a salad, you can use 1-2 tbsp of hemp seeds or sunflower seeds for every ½ avocado.

12 Whole nuts/seeds All nuts and seeds can be substituted for other nuts and seeds. For example you can use sunflower seeds or pumpkin seeds to replace hemp seeds. You can also used diced avocado. Fresh veggies All fresh veggies are interchangeable. If you really do not like or cannot tolerate a certain veggie, simply swap it out for a different veggie of your choice. For example you can use zucchini in place of celery or cucumber and vice versa. Fresh fruits As with veggies, all fresh fruits are interchangeable. For example you can use lemon or lime in place of orange. Quinoa If you are sensitive to quinoa you can use any other gluten free grain or pseudo grain such as brown rice, wild rice, amaranth, millet or buckwheat.

7 Day Salad Challenge

7 Day Salad Challenge 7 Day Salad Challenge GroundedNutrition 2014 Copy right We are thrilled that this book is in your possession! No one owns this information as it is inherent, intuitive knowledge that