Salad base


(make 1 serve)

Calories: 59, Protein: 6g, Fats: 0g, Carbohydrate: 11g

Calories: 211, Protein: 11g, Fats: 14g, Carbohydrate: 16g including nuts (approx.)

I am sure anyone can put a salad together but I wanted to give some idea of the portions I eat for my daily lunch and I often get asked how I make mine because they look so good! It’s great if you can include sprouts of some sort as they contain lots of important enzymes for digestion plus numerous antioxidants.

Ingredients :

2 cups mixed salad leaves
Handful of rocket/baby kale/watercress/endive
Handful fresh herbs (coriander, chives, basil, parsley, mint, tarragon)
7 cm chunk of cucumber, diced
5 cherry tomatoes
1 stick of celery, diced
¼ red capsicum
¼-½ cup sauerkraut (omit if clashes with dressing of choice or if suffering with SIBO)
½ cup salad sprouts
Lemon or lime zest – great addition don’t miss it!
1 tablespoon chopped nuts/seeds (Brazil, cashew, macadamia, walnuts, pepitas, sunflower, hemp)


Some great additions to alternate with:

Boiled egg
Grated aged cheese (Parmesan Reggiano)
Pastured/grass-fed animal protein
Semi-dried tomatoes and olives


My go-to-dressing is a tablespoon of some sort of vinegar (Balsamic, Apple Cider, Red Wine, White Wine, Aminos), or the juice of a lemon or lime, and 1 tablespoon extra virgin olive oil


PLEASE NOTE: Whilst salads can be great in summer they are hard on the gut if you are suffering with GI issues. For these people I recommend roasting up some root veggies (beetroot, potatoes, turnips, carrots) and ‘fruit veggies’ (those veggies with seeds like zucchini, tomatoes, capsicum, squash, pumpkin), as opposed to cruciferous and leafy greens and eating those as a salad.