Sue’s Salad

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.  

Macros 

One serve provides 32 calories, 2 g protein, 0.4 g fat, 3.8 g of net carbs and P:E = 0.5.

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.

Suitable for 

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.   

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.