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 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.  

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.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.