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 vitamins and minerals.
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 and iron.
Arugula and spinach provide a solid dose of vitamin C, copper and calcium. Mushrooms boost vitamins B2, B3 and B5.
Scorecard
- Diet Quality Score = 73%
- Satiety Index Score = 83%
- Protein % = 28%
- P:E ratio = 0.5
Macros
One serving provides 32 calories, 2 g of protein, 0.4 g of fat, and 3.8 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 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
Directions
- 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.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
