This simple little salad created by Optimising Nutrition superstar Sue Davies can be used as a nutrient-dense snack or as a side for just about anything to boost your vitamin and mineras. It combines a range of nutrient-dense vegetables to provide a flavour-filled dose of nutrients with just a few calories.
Fennel is a versatile vegetable (which is actually a member of the carrot family) that brings tons of vitamin A, potassium and vitamin K1. Leek provides folate, iron and manganese. Arugula and spinach provide a solid dose of vitamin C, manganese, copper and calcium. Mushrooms boost vitamins B2, B3 and B5.
One serve provides 32 calories, 2 g protein, 0.4 g fat, 3.8 g of net carbs and P:E = 0.5.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 15 g spinach
- 20 g rocket
- 20 g fennel
- 10 g leek
- 1 radish
- 1 mushroom, sliced
- 2 cherry tomatoes, quartered
- One sprig of cilantro/coriander, leaves pulled off the stalk
- Place the spinach and rocket in a salad bowl.
- Use a mandoline (if you have one) to thinly shave the fennel, radish and leek and add to the salad. If you don’t have a mandoline, use a knife and finely slice.
- Add the mushroom and tomato, then top with cilantro leaves.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
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