fresh greens + tuna salad

i love that random things from my refrigerator, pantry, and garden can all be thrown in a bowl together to make something new and fresh. this little bowl of wonderment is sure to help your gut, hit all of the right taste buds, and get you those good nutrients for healthy living.

some people like different ratios of things, so i'm just going to list out what i chopped up for my bowl, and you can make it just how you like it, or put together a salad bar for family and friends.

• mixed greens

  • [typically baby romaine, oak leaf, green leaf, red leaf, spinach] arugula and butter leaf are good additions, too.

  • vitamin A, vitamin K, folate, fiber, calcium, magnesium, phosphorus, omega-3, vitamin E, antioxidants

• red cabbage sauerkraut

  • [i've always disliked sauerkraut, but i think this actually has quite a good flavor with a good crunch]

  • probiotics

  • vitamin C, vitamin K, antioxidants, anti-inflammatory, iron, potassium, various B vitamins

• english cucumber

  • promote hydration [96% water], fiber, vitamin C, flavonoids, vitamin K

  • eating the peel maximizes nutritional value

• cherry tomato

  • antioxidants [lycopene], vitamin A, vitamin C, potassium, fiber

• sugar snap peas

  • vitamin C, vitamin K, folate, iron, potassium, antioxidants, anti-inflammatory

• carrots

  • vitamin A, fiber, antioxidants, potassium, vitamin K, anti-inflammatory

• apples

  • soluble fiber, antioxidants,

• cheese cubes [i used sharp cheddar, but anything would be good]

  • calcium, protein, vitamin A, vitamin B12

  • can be high in calories, saturated fat, and sodium [all in moderation]

• salt + pepper

  • salt - regulates blood pressure, supports nerve + muscle function

  • pepper - helps digestion, nutrient absorption, antioxidant, anti-inflammatory

• dash of garlic powder

  • anti-inflammatory, antimicrobial + antiviral

• olive oil

  • polyphenols, vitamin E

• apple cider vinegar

  • probiotics

• dijon mustard

  • antioxidants, vitamin K, anti-inflammatory

• fresh or canned tuna

  • high quality protein, omega-3 fatty acids, vitamin B12, vitamin D, selenium

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i would like to note that i am not a dietician or healthcare professional. i am not giving medical advice. i'm just trying to be a healthy human and share what i learn.

happy healthy living,